Pietro Workout

Workout Name : Pietro Workout

Shared By : niravarvinda

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 110

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Description

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Monday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 50 sec 10 6 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 50 sec 10 6 Progress Chart

Upper Legs

Dumbbell Hamstring Curl Dumbbell Hamstring Curl 50 sec 10 6 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 50 sec 10 6 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 50 sec 10 6 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 50 sec 10 6 Progress Chart

Lower Legs

Hack Calf Raise Hack Calf Raise 50 sec 10 6 Progress Chart
Tuesday Shoulder
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 14,10,6,4 4 Progress Chart

Shoulders

Barbell Military Press Behind Neck Barbell Military Press Behind Neck 20 sec 10,8,5 3 Progress Chart

Shoulders

Dumbbell Upright Row Dumbbell Upright Row 20 sec 14,10,9 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 20 sec 10 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 20 sec 10 4 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 20 sec 10 4 Progress Chart

Shoulders

Dumbbell Cuban Press Dumbbell Cuban Press 60 sec 8 3 Progress Chart

Shoulders

Cable External Rotation Cable External Rotation 60 sec 8 3 Progress Chart

Back

Cable Full Range of Motion Straight Crossover Cable Full Range of Motion Straight Crossover 60 sec 10,8,6 3 Progress Chart
Wednesday Back
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 20 sec 12 4 Progress Chart

Back

Machine Assisted Pull Up Machine Assisted Pull Up 60 sec 8 3 Progress Chart

Back

Machine Assisted Chin Up Machine Assisted Chin Up 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 20 sec 8 3 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 8 3 Progress Chart
Thursday Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 20 sec 10 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 20 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 40 sec 8 3 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 20 sec 8 3 Progress Chart

Chest

Cable Incline Fly Cable Incline Fly 60 sec 8 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 20 sec 8 3 Progress Chart
Friday Legs (2)
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Front Squat Barbell Front Squat 40 sec 8 4 Progress Chart

Upper Legs

Barbell Wide Stance Squat Barbell Wide Stance Squat 40 sec 8 4 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 40 sec 8 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 40 sec 8 4 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 40 sec 8 4 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 40 sec 8 4 Progress Chart
Saturday Arms & Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Crunches Crunches 30 sec 8 4 Progress Chart

Abs

Leg Raise Leg Raise 30 sec 8 3 Progress Chart

Abs

Cable Twist on Exercise Ball Cable Twist on Exercise Ball 30 sec 8 3 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 8 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 30 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 30 sec 10 4 Progress Chart

Biceps

Dumbbell Spider Curl Dumbbell Spider Curl 30 sec 8 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 8 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 30 sec 8 6 Progress Chart

Triceps

Cable Standing Triceps Extension Cable Standing Triceps Extension 30 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 8 3 Progress Chart