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BC Progression

The document outlines a comprehensive workout plan that includes various exercises targeting different muscle groups such as chest, triceps, back, legs, shoulders, and biceps. It details specific exercises, sets, and weights for each day of the workout routine, structured over multiple days. The plan emphasizes a mix of compound and isolation movements to build strength and muscle endurance.

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manja.rock46
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33 views8 pages

BC Progression

The document outlines a comprehensive workout plan that includes various exercises targeting different muscle groups such as chest, triceps, back, legs, shoulders, and biceps. It details specific exercises, sets, and weights for each day of the workout routine, structured over multiple days. The plan emphasizes a mix of compound and isolation movements to build strength and muscle endurance.

Uploaded by

manja.rock46
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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1

CHEST BARBELL PRESS FLAT 4*17.5


CHEST BARBELL INCLINED PRESS 3*12.5
CHEST M/C FLYES 4*55
ALTER
INCLINED CHEST DUMBELL PRESS (b)
CHEST BARBELL PRESS FLAT (whide grip)
bench flat chest dumbell flyes
DUMBELL CHEST PRESS FLAT

1A
TRICEPS SKULL CRUSH--------------7.5
TRICEPS CABLE PUSH DOWN----------55
TRICEPS CABLE OVERHEAD PUSH 35

1B
TRICEPS SKULL CRUSH long 5
TRICEPS CABLE KICKBACK 20
triceps v bar push down
triceps jm press

1A
LATPULL DOWN 4*60
v-bar pull down
LAT PRAYERS---------------------40KG

SINGLE HAND LAT CABLE PULL DOWNS 3*55

1B

CHEST SUPPORTED ROWING -------------------25


DUMBELL ROWS---------------------15
SEATED CABLE ROWING-----------------35
T-BAR ROWINGS 4*20
1A
HACK SQUATS-----10KG*4 (whole weight 20
LEG EXTENSIONS ----------------55KG*3
SINGLE LEG SQUATS------- FREE*3(whole weight
calf rise
leg press

1B
LEG CURLS-------- 40KG*3 40*3
STIFF LEG DEAD LIFT(CABLE)--------55*4 17.5*5
good mornings 3*12.5kg-8r

traps
shrugs
dumbell rows 4*7.5kg-15r
dumbell seated shrugs 4*15-21R

biceps(07/08/24
cable curls
e-z bar curls
barbell wide grip curls
biceps inclined table curls
biceps dubell peacher curls 4*10kg-12r

shoulder
inclined lateral delt rise
upright rows
cable lateral rise
dumbell laeral rise
2(06/08/24 3 4 5 6 7
3*15 3*17.5-12® 4*20-10r 4*20-10r* 4*20-12r 4*22.5-
5*10 4*12.5-11® 4*15-9r 4*15-10* 4*15-12R 4*17.5-12R
2*60 4*60-9® 4*60-10r 4*60-11r 4*60-12R 4*60-15r 4*60-15r

4*15-11r 4*15-15r 4*17.5-12 4*20kg-11r


4*17.5-16r4*20-10r
3*7.5-9r 3*7.5-9R
4*15-15R4 4*17.5-14r
TRICEPS
2A 3A 4A 5A 6A 7A
5kg*4 4*7.5-12® 4*10-8® 4*10-9r 4*10-11R 4*10-12r
55*3 3*60-10® 3*60-12® 3*60-13r 3*65-11R 3*65-13r
35*3 3*40-12® 3*45-8® 3*45-9r 3*45-11r 4*45-13r 4*45-14r

2B 3B 4B 5B 6B 7B
4*5-14r
3*20-10r
3*55-12r
3*5kg-18r

2A 3A 4A 5A 6A 7A
3*50 3*60-10® 3*60-11r 3-65-8r 4*65-9r 4*65-10r 4*45-12r
4*35 3*40-12® 3*45-12r 3*50-10r 3*50-12r
4*45-10® 4*45-12r 4*50-10r 4*50-12r 4*50-14r

4*50 4*55-9® 4*55-9r 3*55-11r

2B 3B 4B 5B 6B 7B

27.5 3*30-12®
17.5 3*17.5-12r
40 3*45-11® 3*45-13r 3*50-11r 3*50-12r 3*50-14R
4*22.5 3*25-12® 3*27.5-11r 3*27.5-14r3*30-14r 3*32.5-12R
2A 3A 4A 5A 6A 7A
4*25-11r 4*30-11r 4*40-9r 4*45-10 4*50-8r
4*60-10r 4*60-12r 4*65-14r
3*free-11r 3*5kg-10r 3*7.5-10r 3*10-10r
4*25-10r 4*25-12r 4*27.5-10r4*27.5-12r
3*110kg-15r

2B 3B 4B 5B 6B 7B
3*40-15r 3*45-12r
20*5 22.5KG

15kg*3 4*17.5-12 4*20-12r 4*25 4*27.5-18R


4*10kg 4*12.5-12R

4*20 4*25-8® 4*30-6® 4*30-8r 4*30-9r 3*30-10r 3*25-12r


4*2.5 4*5 4*7.5-11® 4*10-8r
4*2.5-14r

4*10-14r 4*12.5-12r

4*7.5-14® 4*10-8® 4*10-9r 4*10-10r 4*10-11r 4*10-12r


4*2.5-11r 4*5-15r
4*20-6r
4*7.5-9r
4*17.5-14r

4*45-14r
1st Day 2nd Day
Shoulder lateral rises(inclined) chest barbell press flat
dumbell rows chest barbell press inclined
biceps peacher dumbell curls chest m/c flyes
Hack squats triceps skull crush
bulgarien split squats triceps cable push down
leg extension triceps cable overhead push
calf rise

1st Day 2nd Day


Shoulder lateral rises(inclined) chest barbell press flat
dumbell rows chest barbell press inclined
biceps cable curl chest m/c flyes
Hack squats triceps skull crush
bulgarien split squats triceps cable push down
leg extension triceps cable overhead push
calf rise

2nd Day 1st Day


chest barbell press flat Shoulder lateral rises(inclined)
chest barbell press inclined dumbell rows
chest m/c flyes biceps cable curl
triceps skull crush Hack squats
triceps cable push down bulgarien split squats
triceps cable overhead push leg extension
calf rise
3rd Day 4th Day
Latpull downs stiff leg deadlift
lat prayers leg curls
v-bar pull down calf rises
shoulder cable biceps BARBELL WIDE curls bar
shrugs biceps cable curls
TRICEPS CABLE KICKBACK

4th Day 3rd Day


stiff leg deadlift Latpull downs
leg curls lat prayers
calf rises v-bar pull down
biceps BARBELL WIDE curls bar t-bar rowing
biceps cable curls shoulder cable
TRICEPS CABLE KICKBACK shrugs

3rd Day 4th Day


Latpull downs stiff leg deadlift
lat prayers leg curls
v-bar pull down calf rises
t-bar rowing biceps BARBELL WIDE curls bar
shoulder cable biceps cable curls
shrugs TRICEPS CABLE KICKBACK
5th Day 6th Day
chest barbell press flat t-bar rowing
chest barbell press inclined seated rowing
chest m/c flyes dumbell rowing
triceps skull crush biceps
triceps cable push down biceps curls e-z bar
triceps cable overhead push biceps cable curls
shrugs setting Shoulder dumbell lateral rise
calf rises

5th Day 6th Day


chest barbell press flat cable lat pull down single hand
chest barbell press inclined seated rowing
chest m/c flyes dumbell rowing
triceps skull crush biceps
triceps cable push down biceps curls e-z bar
triceps cable overhead push biceps cable curls
shrugs Shoulder lateral rises(inclined)
calf rises

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