Post on 30-Mar-2016
description
transcript
Week1
Day 1Exercise Sets RepsBarbell Incline Bench Press On Bench
3 10
SUPER-SET 0 0Laying on Incline Bench Dumbbell Flys Both Arms
3 12
SUPER-SET 0 0Dumbbell Bench Press On Bench Both Arms
3 10
HIIT Training 1 7Standing Barbell Mili-tary Press
3 10
SUPER-SET 0 0Standing Dumbbell Rear Delt Raise Both Arms
3 10
Standing Dumbbell Side Raise Both Arms
3 15
SUPER-SET 0 0Standing Dumbbell Upright Row Both Arms
3 10
HIIT Training 1 7Standing Cable Triceps Extension Both Arms
2 10
SUPER-SET 0 0Standing Both Legs Over Head Tricep Exten-sion Both Arms
2 15
Laying On Bench Bar Triceps Extension Both Arms
2 15
Close Grip Pushups Feet On Ball
2 10
HIIT Training 1 7
WorkoutProgram for Rock solid Muscles
Week1
Day 2Exercise Sets RepsBarbell Squat 3 10SUPER-SET 0 0Dumbbell Front Lunge
3 15
Seated Machine Leg Extension Both Legs
3 15
SUPER-SET 0 0Machine Leg Press Both Legs
3 10
Prone Machine Leg Curl Both Legs
3 10
SUPER-SET 0 0Barbell Straight Legged Deadlift
3 10
HIIT Training 1 7Standing Calf Raise
2 12
SUPER-SET 0 0Seated Calf Raise 2 15HIIT Training 1 7Leg Lifts on Ground
2 15
SUPER-SET 0 0Laying on Ball Ab-dominal Crunches Hands by Head
2 30
HIIT Training 1 7
Week1
Day 3Exercise Sets Reps
Standing Barbell Upright Row
3 10
SUPER-SET 0 0Standing Cable Machine Close Grip High Rows Both Arms
3 10
Standing Overhead Cable Pulldowns Both Arms
3 12
SUPER-SET 0 0Seated On Bench Bar Lat Pulldowns
3 10
HIIT Training 1 7Standing Barbell Shrugs
2 10
SUPER-SET 0 0Standing Dumb-bell Shrugs
2 15
HIIT Training 1 7Standing Bicep Curl Barbell Both Arms
2 10
SUPER-SET 0 0Standing Both Legs Preacher Curls One Arm
2 15
Standing High Bicep Curls Both Arms
2 15
SUPER-SET 0 0Standing Bicep Curl Dumbbell Alternating Arms
2 10
SUPER-SET 0 0Barbell Wrist Curl
2 12
HIIT Training 1 7
Week1
Day 4Exercise Sets RepsBarbell Incline Bench Press On Bench
3 10
SUPER-SET 0 0Laying On Incline Bench Dumbbell Flys Both Arms
3 12
SUPER-SET 0 0Dumbbell Bench Press On Bench Both Arms
3 10
HIIT Training 1 7Standing Barbell Military Press
3 10
SUPER-SET 0 0Standing Dumb-bell Rear Delt Raise Both Arms
3 10
Standing Dumb-bell Side Raise Both Arms
3 15
SUPER-SET 0 0Standing Dumb-bell Upright Row Both Arms
3 10
HIIT Training 1 7Standing Cable Triceps Exten-sion Both Arms
2 10
SUPER-SET 0 0Standing Both Legs Over Head Tricep Extension Both Arms
2 15
SUPER-SET 0 0Close Grip Push Ups
2 10
HIIT Training 1 10
Week1
Day 5Exercise Sets RepsBarbell Squat
3 10
SUPER-SET 0 0Dumbbell Front Lunge
3 12
Seated Ma-chine Leg Extension Both Legs
3 12
Seated Ma-chine Leg Extension Both Legs
0 0
Machine Leg Press Both Legs
3 10
Prone Ma-chine Leg Curl Both Legs
3 15
SUPER-SET 0 0Barbell Deadlift
3 10
HIIT Training 1 7Standing Calf Raise
2 12
SUPER-SET 0 0Seated Calf Raise
2 15
HIIT Training 1 7Leg Lifts on Ground
2 30
SUPER-SET 0 0Laying on Ball Abdominal Crunches Hands by Head
2 30
HIIT Training 1 7
Week1
Day 6Exercise Sets RepsStanding Barbell Upright Row
3 10
SUPER-SET 0 0Standing Cable Machine Close Grip High Rows Both Arms
3 12
Standing Overhead Cable Pulldowns Both Arms
3 15
SUPER-SET 0 0Seated On Bench Bar Lat Pulldowns
3 10
HIIT Training 1 7Standing Barbell Shrugs
2 10
SUPER-SET 0 0Standing Dumb-bell Shrugs
2 15
HIIT Training 1 7Standing Bicep Curl Barbell Both Arms
2 10
SUPER-SET 0 0Standing Both Legs Preacher Curls One Arm
2 15
Standing High Bicep Curls Both Arms
2 10
SUPER-SET 0 0Standing Bicep Curl Dumbbell Alternating Arms
2 10
Barbell Wrist Curl
2 12
HIIT Training 1 7
Week2
Day 1Exercise Sets RepsBarbell Incline Bench Press On Bench
4 8
SUPER-SET 0 0
Laying On Incline Bench Dumbbell Flys Both Arms
4 15
SUPER-SET 0 0Standing High Cable Flys Both Arms
4 20
SUPER-SET 0 0Dumbbell Bench Press On Bench Both Arms
4 8
HIIT Training 1 7Standing Barbell Military Press
4 8
SUPER-SET 0 0Standing Dumbbell Rear Delt Raise Both Arms
4 15
Standing Dumbbell Side Raise Both Arms
4 15
SUPER-SET 0 0Standing Dumbbell Upright Row Both Arms
4 8
HIIT Training 1 7Standing Cable Tri-ceps Extension Both Arms
3 8
SUPER-SET 0 0Laying On Bench Dumbbell Tricep Extension Both Arms
3 20
Close Grip Pushups Feet On Ball
3 8
HIIT Training 1 7
Week2
Day 3Exercise Sets RepsBarbell Bent Over Wide Grip Rows Both Arms
4 8
SUPER-SET 0 0Standing Cable Machine Close Grip High Rows Both Arms
4 15
Standing Overhead Cable Pulldowns Both Arms
3 20
SUPER-SET 0 0Seated On Bench Bar Lat Pulldowns
3 8
HIIT Training 1 10Standing Barbell Shrugs
3 8
SUPER-SET 0 0Standing Dumbbell Shrugs
3 20
Standing Bicep Curl Barbell Both Arms
3 8
SUPER-SET 0 0Standing Both Legs Preacher Curls One Arm
2 20
Standing High Bicep Curls Both Arms
3 20
SUPER-SET 0 0Standing Bicep Curl Dumbbell Alternat-ing Arms
2 8
HIIT Training 1 10Barbell Wrist Curl 2 15HIIT Training 1 10
Week2
Day 2Exercise Sets Reps
Barbell Squat 4 8SUPER-SET 0 0Dumbbell Front Lunge
4 15
Seated Ma-chine Leg Ex-tension Both Legs
4 15
SUPER-SET 0 0Machine Leg Press Both Legs
4 15
Prone Machine Leg Curl Both Legs Prone Ma-chine Leg Curl Both Legs
4 20
SUPER-SET 0 0Barbell Straight Legged Deadlift
4 8
HIIT Training 1 10Standing Calf Raise
3 20
V-Ups With No Equipment
3 30
SUPER-SET 0 0HIIT Training 1 10Bent Over Cable Crunch
3 12
HIIT Training 1 10
Week2
Day 4Exercise Sets RepsBarbell Incline Bench Press On Bench
4 8
SUPER-SET 0 0Laying On Incline Bench Dumbbell Flys Both Arms
4 20
Standing High Cable Flys Both Arms
4 20
SUPER-SET 0 0Dumbbell Bench Press On Bench Both Arms
4 8
HIIT Training 1 10Standing Barbell Military Press
4 8
SUPER-SET 0 0Standing Dumbbell Rear Delt Raise Both Arms
4 15
Standing Dumbbell Side Raise Both Arms
4 15
SUPER-SET 0 0HIIT Training 1 10Standing Dumbbell Upright Row Both Arms
4 8
Standing Cable Tri-ceps Extension Both Arms
3 8
SUPER-SET 0 0Standing Both Legs Over Head Tricep Extension Both Arms
3 15
Close Grip Push Ups 3 8HIIT Training 1 10
Week2
Day 6Exercise Sets Reps
Barbell Bent Over Wide Grip Rows Both Arms
4 8
SUPER-SET 0 0Standing Cable Machine Close Grip High Rows Both Arms
4 8
Standing Over-head Cable Pulldowns Both Arms
3 15
SUPER-SET 0 0Seated On Bench Bar Lat Pulldowns
3 8
HIIT Training 1 10Standing Bar-bell Shrugs
3 8
SUPER-SET 0 0Standing Dumbbell Shrugs
3 8
HIIT Training 1 10Standing Bicep Curl Barbell Both Arms
3 8
Week2
Day 5Exercise Sets Reps
Barbell Squat 4 8SUPER-SET 0 0Dumbbell Front Lunge
4 15
Seated Ma-chine Leg Ex-tension Both Legs
4 15
SUPER-SET 0 0Machine Leg Press Both Legs
4 8
Prone Machine Leg Curl Both Legs
4 15
SUPER-SET 0 0Barbell Straight Legged Deadlift
4 8
HIIT Training 1 10Standing Calf Raise
3 20
HIIT Training 1 10Leg Lifts on Ground
3 30
SUPER-SET 0 0Bent Over Cable Crunch
3 12
HIIT Training 1 10