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Description

Perfect workout for bulking. Legs, Shoulders, Core, Ectomorph


Exercises

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

Set 2: 1 round
Machine Leg Press
Weights: Maximum
Effort: Maximum
Machine Leg Press
10 reps
Rest
Rest
1 minute
Machine Leg Press
Weights: Maximum
Effort: Maximum
Machine Leg Press
10 reps
Rest
Rest
1 minute
Machine Leg Press
Weights: Maximum
Effort: Maximum
Machine Leg Press
10 reps
Rest
Rest
2 minutes

Set 3: 1 round
Leg Extensions
Resistance: Maximum
Effort: Maximum
Leg Extensions
10 reps
Rest
Rest
1 minute
Leg Extensions
Resistance: Maximum
Effort: Maximum
Leg Extensions
10 reps
Rest
Rest
1 minute
Leg Extensions
Resistance: Maximum
Effort: Maximum
Leg Extensions
10 reps
Rest
Rest
2 minutes

Set 4: 1 round
Lying Leg Curls
Weights: Maximum
Effort: Maximum
Lying Leg Curls
10 reps
Rest
Rest
1 minute
Lying Leg Curls
Weights: Maximum
Effort: Maximum
Lying Leg Curls
10 reps
Rest
Rest
1 minute
Lying Leg Curls
Weights: Maximum
Effort: Maximum
Lying Leg Curls
10 reps
Rest
Rest
2 minutes

Set 5: 1 round
Calf Raises
Weights: Maximum
Effort: Maximum
Calf Raises
12 reps
Rest
Rest
1 minute
Calf Raises
Weights: Maximum
Effort: Maximum
Calf Raises
10 reps
Rest
Rest
1 minute
Calf Raises
Weights: Maximum
Effort: Maximum
Calf Raises
10 reps
Rest
Rest
1 minute
Calf Raises
Weights: Maximum
Effort: Maximum
Calf Raises
8 reps
Rest
Rest
2 minutes

Set 6: 1 round
Shoulder Press
Weights: Maximum
Effort: Maximum
Shoulder Press
12 reps
Rest
Rest
1 minute
Shoulder Press
Weights: Maximum
Effort: Maximum
Shoulder Press
10 reps
Rest
Rest
1 minute
Shoulder Press
Weights: Maximum
Effort: Maximum
Shoulder Press
10 reps
Rest
Rest
1 minute
Shoulder Press
Weights: Maximum
Effort: Maximum
Shoulder Press
8 reps
Rest
Rest
2 minutes

Set 7: 1 round
Lateral Raises (Dumbbell)
Weights: Maximum
Lateral Raises (Dumbbell)
10 reps
Rest
Rest
1 minute
Lateral Raises (Dumbbell)
Weights: Maximum
Lateral Raises (Dumbbell)
10 reps
Rest
Rest
1 minute
Lateral Raises (Dumbbell)
Weights: Maximum
Lateral Raises (Dumbbell)
10 reps
Rest
Rest
2 minutes

Set 8: 1 round
Upright Rows (Dumbbell)
Weights: Maximum
Effort: Maximum
Upright Rows (Dumbbell)
10 reps
Rest
Rest
1 minute
Upright Rows (Dumbbell)
Weights: Maximum
Effort: Maximum
Upright Rows (Dumbbell)
10 reps
Rest
Rest
1 minute
Upright Rows (Dumbbell)
Weights: Maximum
Effort: Maximum
Upright Rows (Dumbbell)
10 reps
Rest
Rest
2 minutes

Set 9: 1 round
Short Crunches
Short Crunches
50 reps
Rest
Rest
1 minute
Short Crunches
Short Crunches
50 reps
Rest
Rest
1 minute
Short Crunches
Short 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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