Plan 1/2019

Workout Name : Plan 1/2019

Shared By : LucasAlvarezDaneri VIP

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 273

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Description

4 DAYS
PULL - LEGS - PUSH - LEGS

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Day 1 PULL
Muscle Exercise Name Timer Reps Sets Track

Back

Weighted Pull Ups Weighted Pull Ups 0 sec 10 7 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 90 sec 10 7 Progress Chart

Back

Cable Seated Row Cable Seated Row 0 sec 10 6 Progress Chart

Biceps

Dumbbell Preacher Hammer Curl Dumbbell Preacher Hammer Curl 60 sec 12 6 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 10 6 Progress Chart
Day 2 SQUATS
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 10 10 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 60 sec 10 6 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 20 6 Progress Chart
Day 3 PUSH
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 0 sec 10 7 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 90 sec 10 7 Progress Chart

Chest

Machine Fly Machine Fly 0 sec 10 6 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 60 sec 12 6 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 6 Progress Chart
Day 4 DEADLIFTS
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 90 sec 10 8 Progress Chart

Glutes

Hip Adduction Hip Adduction 60 sec 10 6 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 20 6 Progress Chart