|
[IDF] Workout |
"Hustler's Bulk Up Workout"
Day 1
|
Chest |
Sets | Reps |
| Incline Dumbell Presses | 4 | 8-12 |
| Flat Dumbell Presses | 4 | 8-12 |
| Incline Dumbell Presses | 4 | 10-15 |
| Biceps | ||
| Standing Alternate Curls (Dumbell) | 4 | 8-12 |
| Incline Dumbell Curls | 4 | 8-12 |
| Concentration Curls | 2-3 | 8-12 |
Day 2
| Back | Sets | Reps |
| Pull-ups (varying grip) | 3 | to failure |
| Pull downs (behind neck) | 3 | 8-12 |
| Bent Rows | 3 | 8-12 |
| Lower Back Bent Rows | 4 | 8-12 |
| Hyper Extensions (w/ weight) | 4 | 10-15 |
| Triceps | ||
| Overhead Dumbell Press | 4 | 8-12 |
| Skull Crushers | 4 | 8-12 |
| Dips | 2-3 | to Failure |
Day 3
| Shoulders | Sets | Reps |
| Overhead Barbell Presses | 5 | 8-12 |
| Front Raises (seated) | 4 | 8-12 |
| Bent Over Raises | 4 | 8-12 |
| Lateral Raises (seated) | 4 | 8-12 |
| Shrugs | 4-5 | 12-15 |
| Upright rows | 3-4 | 8-12 |
Day 4
| Legs | Sets | Reps |
| Front Squats | 3 | 8-12 |
| Squats | 3 | 8-12 |
| Leg Press | 3 | 8-12 |
| Leg Curls | 2-3 | 8-12 |
| Standing Leg Curls | 2-3 | 8-12 |
| Leg Extensions (2 second hold) | 2-3 | 8-12 |
| Calves | ||
| Calf Raises | 4 | 12-15 |
| Seated Calf Raises | 4 | 12-15 |
Provided by
[IDF]***)-(u$tLeR***