SG's Main Routine 2

Workout Name : SG's Main Routine 2

Shared By : sokougagnon

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 101

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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

Dumbbell Fly Dumbbell Fly 15 sec 10 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 15 sec 10 3 Progress Chart

Chest

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

Triceps

Machine Assisted Dip Machine Assisted Dip 15 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

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

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 15 sec 10 3 Progress Chart

Upper Legs

Dumbbell Pile Squat Dumbbell Pile Squat 15 sec 10 3 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 15 sec 10 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 30 sec 10 3 Progress Chart

Shoulders

Leverage Shoulder Press Leverage Shoulder Press 15 sec 10 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 15 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 15 sec 10 2 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 30 sec 10 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

Machine Assisted Pull Up Machine Assisted Pull Up 15 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 15 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 15 sec 10 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 15 sec 10 3 Progress Chart

Back

T Bar Row T Bar Row 30 sec 10 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 15 sec 10 3 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 30 sec 10 3 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 15 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 10 3 Progress Chart

Abs

Weight Plate Twist Weight Plate Twist 15 sec 10 3 Progress Chart

Abs

Leg Raise Leg Raise 15 sec 10 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 15 sec 10 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 15 sec 10 3 Progress Chart

Abs

Plank Plank 15 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 30 sec 10 3 Progress Chart

Chest

Push Up Push Up 30 sec 10 3 Progress Chart

Abs

Crunches Crunches 30 sec 10 3 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 30 sec 10 3 Progress Chart

Chest

Close Hand Pushup Close Hand Pushup 30 sec 10 3 Progress Chart

Abs

Cross Body Crunch Cross Body Crunch 30 sec 10 3 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 30 sec 10 3 Progress Chart

Chest

Wide Hand Pushup Wide Hand Pushup 30 sec 10 3 Progress Chart

Abs

Plank Plank 30 sec - 3 Progress Chart

Cardio

Cool Down 1 sec - - Progress Chart