4 splitted days / 5 trainings in a week / 2 body parts per training

Workout Name : 4 splitted days / 5 trainings in a week / 2 body parts per training

Shared By : versz

Information

Frequency : 5 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 3 / 963

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Day 1 1. Chest/Front and side delta
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 7 5 Progress Chart

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 90 sec 7 5 Progress Chart

Chest

Machine Decline Chest Press Machine Decline Chest Press 60 sec 8 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 8 3 Progress Chart

Shoulders

Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press 90 sec 7 4 Progress Chart

Shoulders

Dumbbell Alternate Standing Lateral Raise Dumbbell Alternate Standing Lateral Raise 60 sec 8 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 3 Progress Chart
Day 2 2. Back/Rear deltas
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 8 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 90 sec 8 4 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 8 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 90 sec 8 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 3 Progress Chart

Back

T Bar Lying Row T Bar Lying Row 60 sec 8 3 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 0 sec 8 4 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 8 4 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 0 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 3 Progress Chart
Day 3 3. Biceps / Triceps
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 90 sec 7 5 Progress Chart

Triceps

Dip Machine Dip Machine 90 sec 7 5 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 8 4 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 60 sec 8 4 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 8 3 Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 60 sec 8 4 Progress Chart

Biceps

Dumbbell Alternate Seated Curl Dumbbell Alternate Seated Curl 60 sec 8 4 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 60 sec 8 4 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 3 Progress Chart
Day 4 4. Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Squat Smith Machine Squat 90 sec 7 6 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 5 Progress Chart

Abs

Decline Crunch Decline Crunch 0 sec 15 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 12 4 Progress Chart