esztics's leg days

Shared By : esztics VIP
Frequency : 11 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 3

Rating: 0
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Description

Yes

The information contained in this page was posted by user: esztics on behalf of herself / himself.
The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.
In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at infojefit.com.
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Monday Dat ass at home
Exercise Name Muscle Timer Reps Sets Track
Prisoner Squat Prisoner Squat

Upper Legs

60 sec 8 3 Progress Chart
Bodyweight Side Lunge Bodyweight Side Lunge

Upper Legs

60 sec 8 3 Progress Chart
Dumbbell Lunge Dumbbell Lunge

Upper Legs

60 sec 8 3 Progress Chart
Dumbbell Squat Dumbbell Squat

Upper Legs

60 sec 8 3 Progress Chart
Dumbbell Step-Up Dumbbell Step-Up

Upper Legs

60 sec 8 3 Progress Chart
Dumbbell Plie' Squat Dumbbell Plie' Squat

Upper Legs

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

Upper Legs

60 sec 8 3 Progress Chart
Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise

Lower Legs

60 sec 8 3 Progress Chart
Bridge Bridge

Glutes

60 sec - 3 Progress Chart
Glute Kickback Glute Kickback

Glutes

60 sec 8 3 Progress Chart
Flutter Kick Flutter Kick

Glutes

60 sec 8 3 Progress Chart
Standing Glute Kickback Standing Glute Kickback

Glutes

60 sec 8 3 Progress Chart
Single-Leg Glute Bridge Single-Leg Glute Bridge

Glutes

60 sec 8 3 Progress Chart
Monday Datasss yes
Exercise Name Muscle Timer Reps Sets Track
Leg Press Leg Press

Upper Legs

60 sec 8 3 Progress Chart
Single-Leg Press Single-Leg Press

Glutes

60 sec 8 3 Progress Chart
Barbell Squat Barbell Squat

Upper Legs

60 sec 8 3 Progress Chart
Barbell Romanian Deadlift Barbell Romanian Deadlift

Back

60 sec 8 3 Progress Chart
Barbell Bulgarian Split Squat Barbell Bulgarian Split Squat

Upper Legs

60 sec 8 3 Progress Chart
Cable Leg Kickback Cable Leg Kickback

Glutes

60 sec 8 3 Progress Chart
Leg Extension Leg Extension

Upper Legs

60 sec 8 3 Progress Chart
Prone Leg Curl Prone Leg Curl

Upper Legs

60 sec 8 3 Progress Chart
Machine Hip Abduction Machine Hip Abduction

Upper Legs

60 sec 8 3 Progress Chart
Machine Hip Adduction Machine Hip Adduction

Upper Legs

60 sec 8 3 Progress Chart
Standing Calf Raise Standing Calf Raise

Lower Legs

60 sec 8 3 Progress Chart
Barbell Glute Bridge Barbell Glute Bridge

Glutes

60 sec 8 3 Progress Chart
Barbell Hip Thrust Barbell Hip Thrust

Glutes

60 sec 8 3 Progress Chart
Tuesday Back and biceps at home
Exercise Name Muscle Timer Reps Sets Track
Dumbbell One-Arm Row Dumbbell One-Arm Row

Back

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

Back

60 sec 8 3 Progress Chart
Dumbbell Bent-Over Row Dumbbell Bent-Over Row

Back

60 sec 8 3 Progress Chart
Kettlebell Row Kettlebell Row

Back

60 sec 8 3 Progress Chart
Weight Plate Shrugs Weight Plate Shrugs

Back

60 sec 8 3 Progress Chart
Dumbbell Deadlift Dumbbell Deadlift

Back

60 sec 8 3 Progress Chart
Dumbbell Alternating Hammer Curl Dumbbell Alternating Hammer Curl

Biceps

60 sec 8 3 Progress Chart
Dumbbell Alternating Bicep Curl Dumbbell Alternating Bicep Curl

Biceps

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

Biceps

60 sec 8 3 Progress Chart
Dumbbell Reverse Bicep Curl Dumbbell Reverse Bicep Curl

Biceps

60 sec 8 3 Progress Chart
Tuesday Back and biceps yess
Exercise Name Muscle Timer Reps Sets Track
Back Hyperextension Back Hyperextension

Back

60 sec 8 3 Progress Chart
Wide Grip Lat Pulldown Wide Grip Lat Pulldown

Back

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

Back

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

Back

60 sec 8 3 Progress Chart
Barbell Bent-Over Row Barbell Bent-Over Row

Back

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

Back

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

Back

60 sec 8 3 Progress Chart
Cable Straight Arm Pushdown Cable Straight Arm Pushdown

Back

60 sec 8 3 Progress Chart
Cable Reverse Curl Cable Reverse Curl

Biceps

60 sec 8 3 Progress Chart
Dumbbell Reverse Bicep Curl Dumbbell Reverse Bicep Curl

Biceps

60 sec 8 3 Progress Chart
Dumbbell Alternating Hammer Curl Dumbbell Alternating Hammer Curl

Biceps

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

Biceps

60 sec 8 3 Progress Chart
EZ Bar Close Grip Preacher Curl EZ Bar Close Grip Preacher Curl

Biceps

60 sec 8 3 Progress Chart
Dumbbell Concentration Curl Dumbbell Concentration Curl

Biceps

60 sec 8 3 Progress Chart
Barbell Deadlift Barbell Deadlift

Back

60 sec 8 3 Progress Chart
Wednesday Chest and triceps at home
Exercise Name Muscle Timer Reps Sets Track
Push-Up Push-Up

Chest

60 sec 8 3 Progress Chart
Close Hand Push-Up Close Hand Push-Up

Chest

60 sec 8 3 Progress Chart
Wide Hand Push-Up Wide Hand Push-Up

Chest

60 sec 8 3 Progress Chart
Push-Up to Side Plank Push-Up to Side Plank

Chest

60 sec - 3 Progress Chart
Dumbbell Bench Press Dumbbell Bench Press

Chest

60 sec 8 3 Progress Chart
Dumbbell Fly Dumbbell Fly

Chest

60 sec 8 3 Progress Chart
Tricep Push-Up Tricep Push-Up

Triceps

60 sec 8 3 Progress Chart
Dumbbell Tricep Extension Dumbbell Tricep Extension

Triceps

60 sec 8 3 Progress Chart
Dumbbell Tricep Kickback Dumbbell Tricep Kickback

Triceps

60 sec 8 3 Progress Chart
Wednesday Chest and triceps yes
Exercise Name Muscle Timer Reps Sets Track
Machine Fly Machine Fly

Chest

60 sec 8 3 Progress Chart
Machine Shoulder Press Machine Shoulder Press

Shoulders

60 sec 8 3 Progress Chart
Machine Inner Chest Press Machine Inner Chest Press

Chest

60 sec 8 3 Progress Chart
Bench Press Machine Bench Press Machine

Chest

60 sec 8 3 Progress Chart
Cable Tricep Pushdown Cable Tricep Pushdown

Triceps

60 sec 8 3 Progress Chart
Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown

Triceps

60 sec 8 3 Progress Chart
Dumbbell Fly Dumbbell Fly

Chest

60 sec 8 3 Progress Chart
Dumbbell Incline Fly Dumbbell Incline Fly

Chest

60 sec 8 3 Progress Chart
Dumbbell Lateral Raise Dumbbell Lateral Raise

Shoulders

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

Shoulders

60 sec 8 3 Progress Chart
Dumbbell Alternating Front Raise Dumbbell Alternating Front Raise

Shoulders

60 sec 8 3 Progress Chart
Dumbbell Supine Triceps Extension Dumbbell Supine Triceps Extension

Triceps

60 sec 8 3 Progress Chart
Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press

Shoulders

60 sec 8 3 Progress Chart
Dumbbell Close Grip Press Dumbbell Close Grip Press

Triceps

60 sec 8 3 Progress Chart
Thursday New Workout
Friday ABS and ass yes
Exercise Name Muscle Timer Reps Sets Track
Barbell Squat Barbell Squat

Upper Legs

60 sec 5 5 Progress Chart
Barbell Deadlift Barbell Deadlift

Back

60 sec 8 4 Progress Chart
Barbell Glute Bridge Barbell Glute Bridge

Glutes

60 sec 15 4 Progress Chart
Barbell Romanian Deadlift Barbell Romanian Deadlift

Back

60 sec 14 4 Progress Chart
Barbell Front Squat Barbell Front Squat

Upper Legs

60 sec 9 4 Progress Chart
Barbell Hip Thrust Barbell Hip Thrust

Glutes

60 sec 12 3 Progress Chart
Barbell Good Morning Barbell Good Morning

Back

60 sec 15 3 Progress Chart
Leg Press Leg Press

Upper Legs

60 sec 8 3 Progress Chart
Dumbbell Lunge Dumbbell Lunge

Upper Legs

60 sec 8 4 Progress Chart
Barbell Step-Ups Barbell Step-Ups

Upper Legs

60 sec 5 4 Progress Chart
Cable Leg Kickback Cable Leg Kickback

Glutes

60 sec 8 3 Progress Chart
ANY Cardio
Exercise Name Muscle Timer Reps Sets Track
Treadmill Running Treadmill Running

Cardio

60 min - - Progress Chart
Barbell Deadlift Barbell Deadlift

Back

60 sec 8 3 Progress Chart
ANY Full body burn
Exercise Name Muscle Timer Reps Sets Track
Seated Calf Raise Seated Calf Raise

Lower Legs

60 sec 8 3 Progress Chart
Narrow Stance Leg Press Narrow Stance Leg Press

Upper Legs

60 sec 8 3 Progress Chart
Prone Leg Curl Prone Leg Curl

Upper Legs

60 sec 8 3 Progress Chart
Leg Extension Leg Extension

Upper Legs

60 sec 8 3 Progress Chart
Machine Hip Adduction Machine Hip Adduction

Upper Legs

60 sec 8 3 Progress Chart
Machine Hip Abduction Machine Hip Abduction

Upper Legs

60 sec 8 3 Progress Chart
Machine Ab Crunch Machine Ab Crunch

Abs

60 sec 8 3 Progress Chart
Decline Crunch Decline Crunch

Abs

60 sec 8 3 Progress Chart
Plank Plank

Abs

60 sec - 3 Progress Chart
Machine Fly Machine Fly

Chest

60 sec 8 3 Progress Chart
Dumbbell Bench Press Dumbbell Bench Press

Chest

60 sec 8 3 Progress Chart
Dumbbell Incline Fly Dumbbell Incline Fly

Chest

60 sec 8 3 Progress Chart
Bench Press Machine Bench Press Machine

Chest

60 sec 8 3 Progress Chart
Dumbbell Pullover Dumbbell Pullover

Chest

60 sec 8 3 Progress Chart
Dumbbell Reverse Fly Dumbbell Reverse Fly

Shoulders

60 sec 8 3 Progress Chart
Dumbbell Lateral Raise Dumbbell Lateral Raise

Shoulders

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

Shoulders

60 sec 8 3 Progress Chart
Dumbbell Front Raise Dumbbell Front Raise

Shoulders

60 sec 8 3 Progress Chart
Wide Grip Lat Pulldown Wide Grip Lat Pulldown

Back

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

Back

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

Back

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

Back

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

Back

60 sec 8 3 Progress Chart
Back Hyperextension Back Hyperextension

Back

60 sec 8 3 Progress Chart
Barbell Romanian Deadlift Barbell Romanian Deadlift

Back

60 sec 8 3 Progress Chart
Cable Straight Arm Pushdown Cable Straight Arm Pushdown

Back

60 sec 8 3 Progress Chart
Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown

Triceps

60 sec 8 3 Progress Chart
Dumbbell Tricep Extension Dumbbell Tricep Extension

Triceps

60 sec 8 3 Progress Chart
Dumbbell Alternating Hammer Curl Dumbbell Alternating Hammer Curl

Biceps

60 sec 8 3 Progress Chart
Dumbbell Alternating Bicep Curl Dumbbell Alternating Bicep Curl

Biceps

60 sec 8 3 Progress Chart
Dumbbell Concentration Curl Dumbbell Concentration Curl

Biceps

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

Biceps

60 sec 8 3 Progress Chart