The Blue Print

Workout Name : The Blue Print

Shared By : Tomsuttonjr

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 4 / 704

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Description

Rep range depends on if bulking or cutting.
10-20 moderate weight - Cutting
4-8 heavy weight - Bulking

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Day 1 Chest & 2 Exercises for Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 12 4 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 12 4 Progress Chart

Chest

Dumbbell Squeeze Press 60 sec 12 4 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 12 4 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 60 sec 12 4 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 20 3 Progress Chart

Triceps

Cable Reverse One Arm Tricep Extension Cable Reverse One Arm Tricep Extension 60 sec 20 3 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 45 sec 15 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 30 sec 15 3 Progress Chart

Abs

Side Bridge Side Bridge 45 sec - 3 Progress Chart
Day 2 Biceps & 2 Exercises for Back
Muscle Exercise Name Timer Reps Sets Track

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 12 4 Progress Chart

Biceps

Cable High Curl Cable High Curl 60 sec 12 4 Progress Chart

Biceps

Dumbbell Incline Bench Curl Dumbbell Incline Bench Curl 60 sec 12 4 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 60 sec 12 4 Progress Chart

Back

Weighted Pull Ups Weighted Pull Ups 60 sec 12 3 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 60 sec 12 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 45 sec 15 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 20 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Day 3 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 12 4 Progress Chart

Upper Legs

Leg Press Machine With One Leg Leg Press Machine With One Leg 60 sec 12 4 Progress Chart

Upper Legs

Hack Squat with Narrow Stance Hack Squat with Narrow Stance 60 sec 12 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 4 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 12 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 100 1 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 4 Progress Chart

Shoulders

Cable Internal Rotation Cable Internal Rotation 60 sec 20 3 Progress Chart

Shoulders

Cable External Rotation Cable External Rotation 60 sec 20 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Day 4 Triceps & 2 Exercises for Chest
Muscle Exercise Name Timer Reps Sets Track

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 12 4 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 12 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 4 Progress Chart

Triceps

Cable One Arm Tricep Pushdown Cable One Arm Tricep Pushdown 60 sec 12 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 20 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 20 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 45 sec 15 3 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 45 sec 15 3 Progress Chart
Day 5 Back & 2 Exercises for Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 12 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 4 Progress Chart

Back

Wide Grip Pulldown Behind The Neck Wide Grip Pulldown Behind The Neck 60 sec 12 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 12 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 4 Progress Chart

Back

One Knee High Rope/cable pull 60 sec 12 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 20 3 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 60 sec 20 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 100 1 Progress Chart
Day 6 Shoulders & 2 Exercises for Legs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 4 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 12 4 Progress Chart

Shoulders

Barbell Shrugs Behind The Back Barbell Shrugs Behind The Back 60 sec 12 3 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 20 3 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 60 sec 20 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 45 sec 15 3 Progress Chart

Abs

Standing Cable Oblique Push Down 45 sec 15 3 Progress Chart