SG's Main Routine 1

Workout Name : SG's Main Routine 1

Shared By : sokougagnon

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 272

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Description

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Monday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Warm Up 5 sec - - Progress Chart

Chest

Push Up Push Up 15 sec 10 3 Progress Chart

Chest

Machine Fly Machine Fly 15 sec 10 3 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 15 sec 10 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 10 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 30 sec 10 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 15 sec 10 3 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 15 sec 10 3 Progress Chart

Chest

Machine Decline Chest Press Machine Decline Chest Press 15 sec 10 3 Progress Chart

Cardio

Cardio 30 sec - - Progress Chart

Cardio

Cool Down 1 sec - - Progress Chart
Wednesday Shoulders and Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Warm Up 5 sec - - Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 20 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 20 sec 10 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 20 sec 10 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 20 sec 10 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 30 sec 10 3 Progress Chart

Shoulders

Leverage Shoulder Press Leverage Shoulder Press 20 sec 10 3 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 10 3 Progress Chart

Shoulders

Cable Standing Deltoid Raise Cable Standing Deltoid Raise 15 sec 20 3 Progress Chart

Cardio

Cardio 30 sec - - Progress Chart

Cardio

Cool Down 1 sec - - Progress Chart
Thursday Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Warm Up 5 sec - - Progress Chart

Back

Cable Seated Row Cable Seated Row 20 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 20 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 20 sec 10 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 20 sec 10 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 20 sec 10 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 20 sec 10 3 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 20 sec 10 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 20 sec 10 3 Progress Chart

Cardio

Cardio 30 sec - - Progress Chart

Cardio

Cool Down 1 sec - - Progress Chart
Friday Core
Muscle Exercise Name Timer Reps Sets Track

Cardio

Warm Up 5 sec - - Progress Chart

Abs

Crunches Crunches 15 sec 12 3 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 15 sec 12 3 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 15 sec 12 3 Progress Chart

Abs

Cross Body Crunch Cross Body Crunch 15 sec 12 3 Progress Chart

Abs

Decline Crunch Decline Crunch 15 sec 12 3 Progress Chart

Abs

Plank Plank 30 sec - 3 Progress Chart

Cardio

Cardio 30 sec - - Progress Chart

Cardio

Cool Down 1 sec - - Progress Chart
Sunday Full Body - at Home
Muscle Exercise Name Timer Reps Sets Track

Cardio

Warm Up 1 sec - - Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 15 sec 15 1 Progress Chart

Chest

Push Up Push Up 15 sec 15 1 Progress Chart

Abs

Crunches Crunches 15 sec 15 1 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 15 sec 15 1 Progress Chart

Chest

Push Up Push Up 15 sec 15 1 Progress Chart

Abs

Cross Body Crunch Cross Body Crunch 15 sec 20 1 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 15 sec 15 1 Progress Chart

Chest

Wide Hand Pushup Wide Hand Pushup 15 sec 15 1 Progress Chart

Abs

Plank Plank 15 sec - 1 Progress Chart

Cardio

Cool Down 1 sec - - Progress Chart