carley7052

Feb 9th 2023

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Carleys Split

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

2 leg day focusing on specific muscles to build bigger butt heheh and then upper body because we want balance.

Chest and Tris 7 exercises, 39 mins

Barbell Bench Press	3x8 reps • 60s	rest: 60s
Leverage Incline Chest Press	3x8 reps • 60s	rest: 60s
Machine Fly	3x8 reps • 60s	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps • 60s	rest: 60s
Tricep Stretch	3x8 reps • 60s	rest: 60s
Dynamic Chest Stretch	1x8 reps • 60s	rest: 60s

Quads and Calves 11 exercises, 1 hr 8 mins

Dumbbell Lunge	3x8 reps • 60s	rest: 60s
Kettlebell Goblet Squat	3x15 reps • 60s	rest: 60s
Machine Leg Press	3x8 reps • 60s	rest: 60s
Calf Press On Leg Press	3x8 reps • 60s	rest: 60s
Machine Leg Extension	3x8 reps • 60s	rest: 60s
Bodyweight Wall Squat	3x1 reps • 60s	rest: 60s
Seated Floor Hamstring Stretch	3x8 reps • 60s	rest: 60s
Quadricep Stretch	3x8 reps • 60s	rest: 60s
Seated Glute Stretch	3x8 reps • 60s	rest: 60s
Band Seated Calf Stretch	3x8 reps • 60s	rest: 60s
World's Greatest Stretch	3x8 reps • 60s	rest: 60s

Back and Bis 11 exercises, 1 hr 10 mins

Glutes and Hammies 10 exercises, 1 hr 6 mins

Walking	1x0 reps • 300s	rest: 60s
Smith Machine Squat	5x5 reps • 60s	rest: 60s
Barbell Hip Thrust	3x5 reps • 60s	rest: 60s
Kettlebell Single-Leg Deadlift	3x8 reps • 60s	rest: 60s
Kettlebell Sumo High Pull	3x8 reps • 60s	rest: 60s
Machine Single-Leg Press	3x8 reps • 60s	rest: 60s
Machine Hip Adduction	3x8 reps • 60s	rest: 60s
Machine Hip Abduction	3x8 reps • 60s	rest: 60s
Machine Leg Curl (Prone)	3x8 reps • 60s	rest: 60s
Machine Seated Leg Curl	3x8 reps • 60s	rest: 60s

Abs and Shoulders 15 exercises, 1 hr 33 mins

Cable Deltoid Raise	3x8 reps • 60s	rest: 60s
Machine Reverse Fly	3x8 reps • 60s	rest: 60s
Machine Shoulder Press	3x8 reps • 60s	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps • 60s	rest: 60s
Dumbbell Lateral Raise	3x8 reps • 60s	rest: 60s
Air Bike	3x8 reps • 60s	rest: 60s
Oblique Crunch	3x8 reps • 60s	rest: 60s
Plank	3x8 reps • 60s	rest: 60s
Machine Ab Crunch	3x8 reps • 60s	rest: 60s
Parallel Bar Hip Raise	3x8 reps • 60s	rest: 60s
Rotational Crunch	3x8 reps • 60s	rest: 60s
Weight Plate Russian Twist	3x8 reps • 60s	rest: 60s
Cross-Leg Side Stretch (Supine)	3x8 reps • 60s	rest: 60s
Overhead Stretch	3x8 reps • 60s	rest: 60s
Lateral Stretch	3x8 reps • 60s	rest: 60s