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Y1C Phase 2

chrstphr31

Sep 1st 2014

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Y1C Phase 2

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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

Day 5
Day 2
Day 1
Day 4
Day 3

Chest & Abs 6 exercises, 1 hr 5 mins

	Barbell Incline Bench Press	3x6 reps	rest: 180s
	Dumbbell Bench Press	3x6 reps	rest: 180s
	Dumbbell Fly	3x8 reps	rest: 180s
	Cable Kneeling Crunch	3x10 reps	rest: 120s
	Hanging Leg Raise	3x10 reps	rest: 120s
	Air Bike	3x10 reps	rest: 120s

Back 4 exercises, 48 mins

	Barbell Bent-Over Row	3x6 reps	rest: 180s
	Barbell Deadlift	3x6 reps	rest: 180s
	Cable Front Lat Pulldown (Close Grip)	3x6 reps	rest: 180s
	Pull-Up	3x6 reps	rest: 180s

Shoulders 6 exercises, 1 hr 2 mins

	Barbell Military Press	3x6 reps	rest: 180s
	Dumbbell Seated Shoulder Press	3x6 reps	rest: 180s
	Dumbbell One-Arm Front Raise	3x8 reps	rest: 120s
	Dumbbell Lateral Raise	3x8 reps	rest: 120s
	Cable External Rotation	3x8 reps	rest: 120s
	Barbell Shrug	3x10 reps	rest: 120s

Legs 5 exercises, 1 hr 1 min

	Barbell Squat	3x6 reps	rest: 180s
	Hack Squat	3x6 reps	rest: 180s
	Machine Leg Extension	3x6 reps	rest: 180s
	Machine Leg Curl (Prone)	3x6 reps	rest: 180s
	Barbell Standing Calf Raise	3x10 reps	rest: 180s

Arms & Abs 6 exercises, 1 hr 4 mins

	Barbell Curl	3x6 reps	rest: 180s
	Barbell Bench Press (Close Grip)	3x6 reps	rest: 180s
	Dip	3x8 reps	rest: 180s
	Cable Kneeling Crunch	3x10 reps	rest: 120s
	Hanging Leg Raise	3x10 reps	rest: 120s
	Air Bike	3x10 reps	rest: 120s

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