VintageVeevers

Sep 14th 2014

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back and biceps 23 exercises, 2 hrs 29 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Cable Reverse Crossover	3x8 reps	rest: 60s
Dynamic Back Stretch	3x8 reps	rest: 60s
Back Extension (Prone)	3x8 reps	rest: 60s
Pelvic Tilt to Glute Bridge	3x8 reps	rest: 60s
Back Stretch	3x8 reps	rest: 60s
Superman	3x8 reps	rest: 60s
Cable Drag Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s

Chest and Shoulders 21 exercises, 2 hrs 16 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Bench Push-Up	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Push-Up (Close Hand)	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly (Stability Ball)	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Push-Up to Side Plank	3x8 reps	rest: 60s
Push-Up (Wide Hand)	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Core 20 exercises, 4 hrs 0 min

Bridge	3x8 reps	rest: 60s
Knee to Chest (Supine)	3x8 reps	rest: 60s
Seated Glute Stretch	3x8 reps	rest: 60s
Single-Leg Glute Bridge	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Bent Knee Hundreds	3x8 reps	rest: 60s
Stability Ball Bridge	3x8 reps	rest: 60s
Alternating Heel Touch	3x8 reps	rest: 60s
Medicine Ball Two-Arm Overhead Throw	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Reach and Catch	3x8 reps	rest: 60s
Revolved Abdomen Pose	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Indoor Cycling	3x8 reps	rest: 60s
Rowing	3x8 reps	rest: 60s
Running	3x8 reps	rest: 60s
Swimming	3x8 reps	rest: 60s
Elliptical Training	3x8 reps	rest: 60s

Legs and Triceps 26 exercises, 2 hrs 49 mins

Barbell Deep Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Box Jump Multiple Response	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Dumbbell Reverse Lunge	3x8 reps	rest: 60s
Bodyweight Wall Squat	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s
Dumbbell Single-Leg Bench Squat	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s