May to September.

Workout Name : May to September.

Shared By : buduja VIP

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 16 / 3611

Average Rating

88

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Description

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Day 1 Chest & Tricep
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 30 sec 12 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 30 sec 12 4 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 30 sec 8 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 10 3 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 30 sec 10 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 30 sec 12 4 Progress Chart

Triceps

Dip Dip 30 sec 8 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 30 sec 12 3 Progress Chart

Triceps

Bench Dip Bench Dip 30 sec 16 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 12 4 Progress Chart

Triceps

Cable Standing Triceps Extension Cable Standing Triceps Extension 30 sec 12 4 Progress Chart
Day 2 Back ani Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 30 sec 12 5 Progress Chart

Back

Pull Ups Pull Ups 30 sec 6 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 12 3 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 45 sec 12 5 Progress Chart

Biceps

Barbell Curl Barbell Curl 30 sec 16 4 Progress Chart

Biceps

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 60 sec 10 4 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 16 4 Progress Chart

Biceps

Cable Concentration Curl Cable Concentration Curl 60 sec 16 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 16 4 Progress Chart

Back

Back Extension Machine Back Extension Machine 60 sec 8 3 Progress Chart

Back

Back Relaxation Back Relaxation 60 sec - 3 Progress Chart
Day 3 Shoulder broda
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Raise Dumbbell Raise 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Reverse Flyes Dumbbell Reverse Flyes 60 sec 10 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 10 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 8 3 Progress Chart

Cardio

Step Machine Step Machine 30 min - - Progress Chart
Day 4 Chicken legs mudda
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 12 6 Progress Chart

Upper Legs

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

Upper Legs

Leg Extensions Leg Extensions 60 sec 16 5 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 16 53 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 8 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 10 5 Progress Chart
Day 6 pull
Muscle Exercise Name Timer Reps Sets Track

Chest

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

Chest

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

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12 4 Progress Chart

Shoulders

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

Shoulders

Dumbbell Standing Alternate Front Raises Dumbbell Standing Alternate Front Raises 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Alternate Standing Lateral Raise Dumbbell Alternate Standing Lateral Raise 60 sec 21 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 12 4 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 16 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 16 4 Progress Chart
Day 7 push
Muscle Exercise Name Timer Reps Sets Track

Back

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

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 60 sec 12 4 Progress Chart

Back

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

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 12 4 Progress Chart

Back

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

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 3 Progress Chart

Biceps

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

Biceps

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

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 12 4 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 12 43 Progress Chart

Forearms

Dumbbell Reverse Concentration Curl Dumbbell Reverse Concentration Curl 60 sec 15 3 Progress Chart