Buns and Guns

Shared By : x_jigglez
Frequency : 5 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 6

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Description

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Day 1 Chest Tri’s Shoulders
Exercise Name Muscle Timer Reps Sets Track
Barbell Bench Press Barbell Bench Press

Chest

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

Shoulders

60 sec 12 4 Progress Chart
Weighted Bench Dip Weighted Bench Dip

Triceps

60 sec 12 3 Progress Chart
EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher

Triceps

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

Shoulders

60 sec 12 3 Progress Chart
Cable Tricep Pushdown Cable Tricep Pushdown

Triceps

60 sec 12 4 Progress Chart
Dumbbell Lateral Raise Dumbbell Lateral Raise

Shoulders

60 sec 12 3 Progress Chart
Day 2 Back & Biceps
Exercise Name Muscle Timer Reps Sets Track
Barbell Bent-Over Row Barbell Bent-Over Row

Back

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

Back

60 sec 12 3 Progress Chart
Chin-Up Chin-Up

Back

60 sec 10 3 Progress Chart
Barbell Curl Barbell Curl

Biceps

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

Biceps

60 sec 12 3 Progress Chart
Cable V Bar Pulldown Cable V Bar Pulldown

Back

60 sec 12 3 Progress Chart
Day 3 Legs (Quads)
Exercise Name Muscle Timer Reps Sets Track
Stability Ball Single-Leg Hamstring Curl Stability Ball Single-Leg Hamstring Curl

Glutes

60 sec 12 4 Progress Chart
Barbell Squat Barbell Squat

Upper Legs

60 sec 12 4 Progress Chart
Barbell Deadlift Barbell Deadlift

Back

60 sec 12 4 Progress Chart
Dumbbell Deadlift Dumbbell Deadlift

Back

60 sec 12 4 Progress Chart
Elevated Goblet Squat

Upper Legs

60 sec 12 3 Progress Chart
Barbell Hip Thrust Barbell Hip Thrust

Glutes

60 sec 12 3 Progress Chart
Day 4 Chest Tri’s Shoulders
Exercise Name Muscle Timer Reps Sets Track
Dumbbell Incline Bench Press Dumbbell Incline Bench Press

Chest

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

Shoulders

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

Shoulders

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

Shoulders

60 sec 12 3 Progress Chart
Barbell Close Grip Bench Press Barbell Close Grip Bench Press

Triceps

60 sec 10 3 Progress Chart
Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown

Triceps

60 sec 12 3 Progress Chart
Day 5 Back & Biceps
Exercise Name Muscle Timer Reps Sets Track
Pull-Up Pull-Up

Back

60 sec 10 3 Progress Chart
Barbell Bent-Over Row Barbell Bent-Over Row

Back

60 sec 12 3 Progress Chart
Cable Seated Row Cable Seated Row

Back

60 sec 12 3 Progress Chart
Dumbbell One-Arm Row Dumbbell One-Arm Row

Back

60 sec 12 3 Progress Chart
Barbell Curl Barbell Curl

Biceps

60 sec 12 3 Progress Chart
Dumbbell Preacher Curl Dumbbell Preacher Curl

Biceps

60 sec 10 3 Progress Chart
Day 6 Legs (Glutes)
Exercise Name Muscle Timer Reps Sets Track
Kettlebell Single-Leg Deadlift Kettlebell Single-Leg Deadlift

Upper Legs

60 sec 12 4 Progress Chart
Barbell Good Morning Barbell Good Morning

Back

60 sec 12 4 Progress Chart
Barbell Deadlift Barbell Deadlift

Back

60 sec 10 4 Progress Chart
Barbell Bulgarian Split Squat Barbell Bulgarian Split Squat

Upper Legs

60 sec 12 3 Progress Chart
Dumbbell Stiff-Leg Deadlift Dumbbell Stiff-Leg Deadlift

Back

60 sec 12 3 Progress Chart
Barbell Hip Thrust Barbell Hip Thrust

Glutes

60 sec 12 4 Progress Chart