Saiyan Workout

Workout Name : Saiyan Workout

Shared By : Vojo9123

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 2 / 1717

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Description

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Monday Chest/Arms/ABS
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 1 sec 8 5 Progress Chart

Chest

Machine Inner Chest Press Machine Inner Chest Press 45 sec 8 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 45 sec 8 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 1 sec 8 4 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 45 sec 8 4 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 45 sec 8 4 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 45 sec 8 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 45 sec 8 3 Progress Chart

Triceps

Dumbbell Lying Supine Two Arm Triceps Extension Dumbbell Lying Supine Two Arm Triceps Extension 45 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 45 sec 8 3 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 45 sec 8 3 Progress Chart

Abs

Decline Crunch Decline Crunch 45 sec 8 1 Progress Chart
Tuesday Back/Traps/Calves
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 45 sec 8 5 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 45 sec 8 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 1 sec 8 4 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 45 sec 8 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 45 sec 8 3 Progress Chart

Shoulders

Barbell Snatch Shrug Barbell Snatch Shrug 45 sec 8 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 1 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 45 sec 8 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 1 sec 8 9 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 45 sec 8 9 Progress Chart
Wednesday Legs/Arms/ABS
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat Barbell Full Squat 45 sec 8 6 Progress Chart

Upper Legs

Barbell Squat To A Bench Barbell Squat To A Bench 45 sec 8 4 Progress Chart

Upper Legs

Leg Press with Narrow Stance Leg Press with Narrow Stance 45 sec 8 4 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 45 sec 8 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 45 sec 8 4 Progress Chart

Glutes

Kneeling Squat Kneeling Squat 45 sec 8 4 Progress Chart

Glutes

Bridge Bridge 1 sec - 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 45 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 45 sec 8 6 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 1 sec 8 6 Progress Chart

Abs

Leg Raise Leg Raise 45 sec 8 1 Progress Chart
Thursday Chest/Forearms/Calves
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 45 sec 8 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 45 sec 8 4 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 1 sec 8 4 Progress Chart

Chest

Dumbbell Hammer Grip Incline Bench Press Dumbbell Hammer Grip Incline Bench Press 45 sec 8 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 45 sec 8 3 Progress Chart

Forearms

Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench 1 sec 8 4 Progress Chart

Forearms

Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench 45 sec 8 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 1 sec 8 9 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 45 sec 8 9 Progress Chart
Friday Back/Legs/ABS
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 45 sec 8 6 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 45 sec 8 4 Progress Chart

Back

Pull Ups Pull Ups 45 sec 8 4 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 45 sec 8 3 Progress Chart

Back

Cable Underhand Pull Down Cable Underhand Pull Down 45 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 45 sec 8 4 Progress Chart

Upper Legs

Dumbbell Pile Squat Dumbbell Pile Squat 1 sec 8 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 45 sec 8 3 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 1 sec 8 3 Progress Chart

Upper Legs

Dumbbell Stiff Leg Deadlift Dumbbell Stiff Leg Deadlift 45 sec 8 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 45 sec 8 1 Progress Chart
Saturday Arms/Calves
Muscle Exercise Name Timer Reps Sets Track

Back

Seated Machine Row Seated Machine Row 45 sec 8 4 Progress Chart

Back

Dumbbell Incline Bench Two Arm Row Dumbbell Incline Bench Two Arm Row 45 sec 8 4 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 45 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Seated Curl Dumbbell Alternate Seated Curl 1 sec 8 3 Progress Chart

Triceps

Close Triceps Pushup Close Triceps Pushup 45 sec 8 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 1 sec 8 3 Progress Chart

Triceps

Dumbbell Incline Triceps Extension Dumbbell Incline Triceps Extension 45 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 1 sec 8 3 Progress Chart

Triceps

Cable Tricep Kickback Cable Tricep Kickback 45 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 45 sec 8 3 Progress Chart