GET BIG KHAIFAD !! ??

Shared By : khairulfadriz
Frequency : 7 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 10

Rating: 0
0
Like this workout? Save and track with our APP on iOS and Android platforms
apple app store
google play store

Description

The information contained in this page was posted by user: khairulfadriz 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.
IP/DMCA Notifications

Day 1 Push Day ?
Exercise Name Muscle Timer Reps Sets Track
Pull Ups Pull Ups

Back

120 sec 10 1 Progress Chart
Dumbbell Incline Bench Press Dumbbell Incline Bench Press

Chest

120 sec 10,12 4 Progress Chart
Dumbbell Bench Press Dumbbell Bench Press

Chest

120 sec 12 3 Progress Chart
Machine Fly Machine Fly

Chest

90 sec 15 3 Progress Chart
Bench Press Machine Bench Press Machine

Chest

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

Shoulders

120 sec 12 4 Progress Chart
Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise

Shoulders

60 sec 15 3 Progress Chart
Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown

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
Day 2 Pull Day ??
Exercise Name Muscle Timer Reps Sets Track
Pull Ups Pull Ups

Back

120 sec 10 3 Progress Chart
Machine Lat Pull Down Machine Lat Pull Down

Back

120 sec 10,12 4 Progress Chart
Close Grip Reverse Lat Pull Down Close Grip Reverse Lat Pull Down

Back

90 sec 15 3 Progress Chart
Cable Seated Row Cable Seated Row

Back

90 sec 15 3 Progress Chart
Seated Machine Row Seated Machine Row

Back

90 sec 12 3 Progress Chart
Dumbbell Hammer Curls Dumbbell Hammer Curls

Biceps

60 sec 10,12 3 Progress Chart
Dumbbell Incline Bench Curl Dumbbell Incline Bench Curl

Biceps

90 sec 12 3 Progress Chart
Barbell Shrug Barbell Shrug

Shoulders

90 sec 10 3 Progress Chart
Day 3 Leg Day (Home)??
Exercise Name Muscle Timer Reps Sets Track
Barbell Squat Barbell Squat

Upper Legs

150 sec 12 4 Progress Chart
Kettlebell Goblet Squat Kettlebell Goblet Squat

Upper Legs

90 sec 15 3 Progress Chart
Barbell Single Leg Squat Barbell Single Leg Squat

Upper Legs

120 sec 12 3 Progress Chart
Barbell Romanian Deadlift Barbell Romanian Deadlift

Back

120 sec 12 4 Progress Chart
Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise

Lower Legs

60 sec 15 3 Progress Chart
Day 4 / Cardio ?
Day 5 Chest & Back ??
Exercise Name Muscle Timer Reps Sets Track
Pull Ups Pull Ups

Back

120 sec 10 3 Progress Chart
Barbell Bench Press Barbell Bench Press

Chest

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

Chest

150 sec 12 3 Progress Chart
Cable Mid Chest Crossovers Cable Mid Chest Crossovers

Chest

60 sec 15 3 Progress Chart
Barbell Bent Over Row Barbell Bent Over Row

Back

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

Back

60 sec 15 3 Progress Chart
Cable One Arm Lat Pulldown Cable One Arm Lat Pulldown

Back

60 sec 12 3 Progress Chart
Dumbbell Lying Rear Delt Row Dumbbell Lying Rear Delt Row

Back

90 sec 12 3 Progress Chart
Day 6 Shoulder & Arm ??
Exercise Name Muscle Timer Reps Sets Track
Dumbbell Shoulder Press Dumbbell Shoulder Press

Shoulders

120 sec 12 4 Progress Chart
Dumbbell Arnold Press Dumbbell Arnold Press

Shoulders

120 sec 12 3 Progress Chart
Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise

Shoulders

60 sec 15 3 Progress Chart
Dumbbell Lying Rear Delt Raise Dumbbell Lying Rear Delt Raise

Shoulders

60 sec 15 3 Progress Chart
EZ Bar Curl EZ Bar Curl

Biceps

90 sec 12 3 Progress Chart
Dumbbell Incline Curl Dumbbell Incline Curl

Biceps

90 sec 10 3 Progress Chart
Dumbbell Standing One-Arm  Curl Over Incline Bench Dumbbell Standing One-Arm Curl Over Incline Bench

Biceps

60 sec 10 3 Progress Chart
Dumbbell Hammer Curls Dumbbell Hammer Curls

Biceps

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

Triceps

60 sec 15 3 Progress Chart
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

Triceps

60 sec 12 3 Progress Chart
Day 7 Legs (Gym)?
Exercise Name Muscle Timer Reps Sets Track
Leg Extensions Leg Extensions

Upper Legs

90 sec 12 3 Progress Chart
Hack Squat Hack Squat

Upper Legs

180 sec 12 4 Progress Chart
Smith Machine Single Leg Split Squat Smith Machine Single Leg Split Squat

Upper Legs

120 sec 12 3 Progress Chart
Lying Leg Curls Lying Leg Curls

Upper Legs

120 sec 12,15 3 Progress Chart
Dumbbell Stiff Leg Deadlift Dumbbell Stiff Leg Deadlift

Upper Legs

120 sec 12 3 Progress Chart
Kettlebell Goblet Squat Kettlebell Goblet Squat

Upper Legs

120 sec 15 3 Progress Chart
Seated Calf Raise Seated Calf Raise

Lower Legs

90 sec 12,15 3 Progress Chart