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Description

Perfect workout for bulking! Back, Biceps, Core, Ectomorph


Exercises

Set 1: 1 round
Widegrip Lateral Pulldown
Weights: Maximum
Effort: Maximum
Widegrip Lateral Pulldown
12 reps
Rest
Rest
1 minute
Widegrip Lateral Pulldown
Weights: Maximum
Effort: Maximum
Widegrip Lateral Pulldown
10 reps
Rest
Rest
1 minute
Widegrip Lateral Pulldown
Weights: Maximum
Effort: Maximum
Widegrip Lateral Pulldown
10 reps
Rest
Rest
1 minute
Widegrip Lateral Pulldown
Weights: Maximum
Effort: Maximum
Widegrip Lateral Pulldown
8 reps
Rest
Rest
2 minutes

Set 2: 1 round
Bent Over Barbell Rows
Weights: Maximum
Effort: Maximum
Bent Over Barbell Rows
12 reps
Rest
Rest
1 minute
Bent Over Barbell Rows
Weights: Maximum
Effort: Maximum
Bent Over Barbell Rows
10 reps
Rest
Rest
1 minute
Bent Over Barbell Rows
Weights: Maximum
Effort: Maximum
Bent Over Barbell Rows
10 reps
Rest
Rest
1 minute
Bent Over Barbell Rows
Weights: Maximum
Effort: Maximum
Bent Over Barbell Rows
8 reps
Rest
Rest
2 minutes

Set 3: 1 round
One Arm Dumbbell Rows (Right)
Weights: Maximum
Effort: Maximum
One Arm Dumbbell Rows (Right)
10 reps
One Arm Dumbbell Rows (Left)
Weights: Maximum
Effort: Maximum
One Arm Dumbbell Rows (Left)
10 reps
Rest
Rest
1 minute
One Arm Dumbbell Rows (Right)
Weights: Maximum
Effort: Maximum
One Arm Dumbbell Rows (Right)
10 reps
One Arm Dumbbell Rows (Left)
Weights: Maximum
Effort: Maximum
One Arm Dumbbell Rows (Left)
10 reps
Rest
Rest
1 minute
One Arm Dumbbell Rows (Right)
Weights: Maximum
Effort: Maximum
One Arm Dumbbell Rows (Right)
10 reps
One Arm Dumbbell Rows (Left)
Weights: Maximum
Effort: Maximum
One Arm Dumbbell Rows (Left)
10 reps
Rest
Rest
2 minutes

Set 4: 1 round
Standing Barbell Curls
Weights: Maximum
Effort: Maximum
Standing Barbell Curls
12 reps
Rest
Rest
1 minute
Standing Barbell Curls
Weights: Maximum
Effort: Maximum
Standing Barbell Curls
10 reps
Rest
Rest
1 minute
Standing Barbell Curls
Weights: Maximum
Effort: Maximum
Standing Barbell Curls
10 reps
Rest
Rest
1 minute
Standing Barbell Curls
Weights: Maximum
Effort: Maximum
Standing Barbell Curls
8 reps
Rest
Rest
2 minutes

Set 5: 1 round
Alternating Bicep Curls (Dumbbell)
Weights: Maximum
Effort: Maximum
Alternating Bicep Curls (Dumbbell)
10 reps
Rest
Rest
1 minute
Alternating Bicep Curls (Dumbbell)
Weights: Maximum
Effort: Maximum
Alternating Bicep Curls (Dumbbell)
10 reps
Rest
Rest
2 minutes

Set 6: 1 round
Crunches
Crunches
50 reps
Rest
Rest
1 minute
Crunches
Crunches
50 reps
Rest
Rest
1 minute
Crunches
Crunches
50 reps
Rest
Rest
1 minute
Reverse Crunches
Reverse Crunches
25 reps
Rest
Rest
1 minute
Reverse Crunches
Reverse Crunches
25 reps
Rest
Rest
1 minute
Reverse Crunches
Reverse Crunches
25 reps


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