#GETFUCKINGSHREDDED2019

Workout Name : #GETFUCKINGSHREDDED2019

Shared By : joel.suhonen

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 19 / 7657

Average Rating

65

Based upon 9 vote(s)

 

Description

Science?! More like BROscience!

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Monday Back
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 90 sec 6 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 12 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 90 sec 12 4 Progress Chart

Back

Seated Machine Row Seated Machine Row 90 sec 10 4 Progress Chart

Back

Cable One Arm Seated Row Cable One Arm Seated Row 90 sec 12 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 90 sec 15 2 Progress Chart
Tuesday Chest & Abs
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 6 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 6 4 Progress Chart

Chest

Bench Press Machine Bench Press Machine 90 sec 12 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 90 sec 12 3 Progress Chart

Chest

Push Up Push Up 60 sec 8 3 Progress Chart

Abs

Decline Crunch Decline Crunch 90 sec 15 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 90 sec 12 3 Progress Chart
Wednesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 90 sec 5 5 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 90 sec 8 4 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 12 3 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 90 sec 15 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 90 sec 20 4 Progress Chart
Thursday Shoulders & Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 90 sec 6 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 8 4 Progress Chart

Shoulders

Cable Reverse Fly Cable Reverse Fly 90 sec 12 4 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 90 sec 10 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 90 sec 15 4 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 90 sec 15 3 Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 90 sec 12 3 Progress Chart
Friday Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

EZ Bar Curl EZ Bar Curl 90 sec 12 4 Progress Chart

Triceps

Barbell Reverse Grip Skullcrusher Barbell Reverse Grip Skullcrusher 90 sec 12 4 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 90 sec 8 4 Progress Chart

Triceps

Dip Dip 90 sec 12 4 Progress Chart

Biceps

Dumbbell Cross Body Hammer Curl Dumbbell Cross Body Hammer Curl 90 sec 12 4 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 90 sec 12 4 Progress Chart