My Don’t Be A Bitch Split

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Don’t be a pussy get big

Chest & Tri’s 14 exercises, 0 min

Barbell Bench Press	1x12 reps	rest: 60s
Barbell Bench Press	1x10 reps	rest: 60s
Barbell Bench Press	1x4 reps	rest: 60s
Barbell Incline Bench Press	3x6 reps	rest: 120s
Cable Tricep Pushdown (V-Bar)	4x50 reps	rest: 120s
Cable Shoulder Extension	4x50 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x50 reps	rest: 60s
Cable Cross-Over	4x50 reps	rest: 60s
Cable Mid Chest Crossover	4x50 reps	rest: 60s
Cable Lower Chest Raise	4x50 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Barbell Shrug	4x50 reps	rest: 120s
Weighted Tricep Dip	4x50 reps	rest: 60s
Decline Crunch	4x50 reps	rest: 0s

Back & Bi’s 13 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Seated Row	1x12 reps	rest: 60s
Cable Seated Row	1x10 reps	rest: 60s
Cable Seated Row	1x4 reps	rest: 60s
Leverage Machine Iso Row	4x50 reps	rest: 120s
Leverage Machine High Row	4x50 reps	rest: 120s
Barbell Bent-Over Row	4x50 reps	rest: 60s
Preacher Curl Machine	4x50 reps	rest: 120s
Cable Reverse Curl	4x50 reps	rest: 120s
Cable Bicep Curl (Close Grip)	4x50 reps	rest: 120s
Dumbbell Alternating Hammer Curl	4x50 reps	rest: 60s
Barbell Behind the Back Shrug	4x50 reps	rest: 60s
Decline Crunch	4x50 reps	rest: 180s

Legs 13 exercises, 0 min

Barbell Squat	3x5 reps	rest: 120s
Machine Leg Press	2x3 reps	rest: 240s
Machine Seated Calf Raise	4x50 reps	rest: 120s
Barbell Bulgarian Split Squat	4x50 reps	rest: 60s
Dumbbell Lunge	4x50 reps	rest: 60s
Calf Press On Leg Press	4x50 reps	rest: 60s
Barbell Romanian Deadlift	4x6 reps	rest: 120s
Machine Leg Extension	4x50 reps	rest: 60s
Machine Seated Leg Curl	4x50 reps	rest: 60s
Machine Single-Leg Extension	4x50 reps	rest: 60s
Machine Hip Adduction	4x50 reps	rest: 60s
Machine Hip Abduction	4x50 reps	rest: 60s
Decline Crunch	4x50 reps	rest: 0s

Shoulders and forearms 12 exercises, 0 min

Machine Shoulder Press	1x12 reps	rest: 60s
Machine Shoulder Press	1x10 reps	rest: 60s
Machine Shoulder Press	1x4 reps	rest: 60s
Leverage Shoulder Press	3x6 reps	rest: 240s
Cable Front Raise	4x50 reps	rest: 60s
Cable One-Arm Reverse Curl	4x50 reps	rest: 60s
Cable Lateral Raise	4x50 reps	rest: 60s
Cable Rope Face Pull	4x50 reps	rest: 60s
Cable Upright Row	4x50 reps	rest: 60s
Dumbbell One-Arm Reverse Curl	3x8 reps	rest: 60s
Machine Reverse Fly	4x50 reps	rest: 60s
Bench Weighted Decline Crunch	4x50 reps	rest: 0s