Bic Boi
Shared By : jimmydeng
Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 122

Average Rating

0

0 votes

Track this workout in our app, download below
apple app store
google play store
Track this workout in our app, download below
apple app store
google play store
Description

Day 1 Chest and Tricep
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 1 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 1 sec 8 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 1 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 1 sec 8 4 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 1 sec 8 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 1 sec 8 3 Progress Chart

Chest

Cable High Cross Over Cable High Cross Over 1 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 1 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 1 sec 8 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 1 sec 8 4 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 1 sec 8 4 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 1 sec 10 3 Progress Chart
Day 2 Legs and Shoulders
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 30 sec 8 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 30 sec 8 3 Progress Chart

Upper Legs

Rear Dumbell Lunge 1 sec 8 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 8 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 8 3 Progress Chart

Shoulders

Cross Body Cable Lateral Raise 30 sec 8 3 Progress Chart

Shoulders

Single Arm Rope Cable Front Lateral Raise 30 sec 8 3 Progress Chart

Glutes

Weighted Glute-Ham Raise 1 sec 8 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 30 sec 8 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 1 sec 8 3 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 1 sec 8 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 1 sec 8 3 Progress Chart
Day 3 Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 1 sec 8 3 Progress Chart

Back

T Bar Row T Bar Row 1 sec 8 3 Progress Chart

Back

Chin Up Chin Up 1 sec 8 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 1 sec 8 3 Progress Chart

Back

Trap-Focussed One Arm Dumbell Row 1 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 1 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 1 sec 8 3 Progress Chart

Biceps

Dumbell Curl Trifecta 1 sec 8 3 Progress Chart

Back

Tilted Lat Pulldown 1 sec 8 4 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 1 sec 8 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 1 sec 8 3 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 1 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 1 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 1 sec 8 3 Progress Chart
Day 4 Upper Body
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 1 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 1 sec 8 3 Progress Chart

Back

Barbell Rack Pulls Barbell Rack Pulls 1 sec 8 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 1 sec 8 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 1 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 1 sec 8 3 Progress Chart

Back

Barbell Bent Arm Pullover Barbell Bent Arm Pullover 1 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 1 sec 8 3 Progress Chart

Shoulders

Cable Behind Back Lateral Raise 1 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 1 sec 8 3 Progress Chart

Biceps

Cable Standing One Arm Bicep Curl Cable Standing One Arm Bicep Curl 1 sec 8 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 1 sec 8 3 Progress Chart
Day 5 Lower Body