Training For Muscle Definition

Workout Name : Training For Muscle Definition

Shared By : mvula VIP

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 6 / 1159

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Day 1 Week 1
Day 2 Chest, Shoulders and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 10 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 10 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 10 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 10 3 Progress Chart
Day 3 Abs and Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 14 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 14 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 16 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 16 3 Progress Chart

Abs

Crunches Crunches 60 sec 20 2 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 20 2 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 60 sec 14 2 Progress Chart
Day 4 Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 10 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 12 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 12 3 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 16 3 Progress Chart
Day 5 Chest, Shoulders and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 10 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 10 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 10 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 10 3 Progress Chart
Day 6 Abs and Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 10 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 14 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 14 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 16 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 16 3 Progress Chart

Abs

Crunches Crunches 60 sec 20 2 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 20 2 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 60 sec 14 2 Progress Chart
Day 7 Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 10 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 12 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 12 3 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 16 3 Progress Chart
Day 8 Week 2
Day 9 Chest, Shoulders and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 4 Progress Chart

Chest

Butterfly Butterfly 60 sec 16 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 16 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 16 4 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 8 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 16 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 16 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 8 3 Progress Chart
Day 10 Abs and Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 8 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 16 4 Progress Chart

Upper Legs

Barbell Hack Squat Barbell Hack Squat 60 sec 16 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 16 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 20 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 20 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 14 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 14 3 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 60 sec 10 3 Progress Chart