rox.castill

Sep 23rd 2014

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Fitness Center Beginner Routine

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

The goal of this routine is to gain maximum amount of muscle.

Chest and Triceps 15 exercises, 1 hr 16 mins

Back Bend	3x1 reps	rest: 60s
Dynamic Chest Stretch	3x1 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 30s
Cable Cross-Over	3x8 reps	rest: 30s
Dumbbell Bench Press	3x10 reps	rest: 30s
Tricep Stretch	3x1 reps	rest: 10s
Tricep Side Stretch	3x10 reps	rest: 10s
Tricep Stretch	3x1 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	3x15 reps	rest: 30s
Dumbbell Rotational Bench Press	3x15 reps	rest: 30s
Dumbbell Tricep Extension	3x15 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	3x15 reps	rest: 30s
Machine Fly	3x10 reps	rest: 30s
Machine Inner Chest Press	3x10 reps	rest: 30s
Leverage Decline Chest Press	3x10 reps	rest: 30s

Abs 13 exercises, 1 hr 29 mins

Back, Biceps, and Forearm 17 exercises, 1 hr 46 mins

Dynamic Back Stretch	3x15 reps	rest: 30s
Upper Back Stretch	3x15 reps	rest: 30s
Standing Trunk Rotation	3x15 reps	rest: 30s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palm in)	3x15 reps	rest: 30s
Dumbbell Deadlift	3x15 reps	rest: 30s
Dumbbell One-Arm Row	3x15 reps	rest: 30s
Bicep Stretch	3x15 reps	rest: 30s
Cable Bicep Curl (Close Grip)	3x15 reps	rest: 30s
Cable Dual Overhead Curl	3x15 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 30s
Dumbbell High Curl	3x15 reps	rest: 30s
Kneeling Forearm Stretch	3x15 reps	rest: 30s
Wrist Circles	3x15 reps	rest: 30s
Dumbbell Bicep Curl (Reverse Grip)	3x15 reps	rest: 30s
Cable Reverse Curl	3x15 reps	rest: 30s

Abs 6 exercises, 1 hr 37 mins

Shoulders and Legs 17 exercises, 1 hr 51 mins

Barbell Squat	3x6 reps	rest: 120s
Barbell Shoulder Press	3x6 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 45s
Dumbbell Lateral Raise	3x8 reps	rest: 45s
Machine Seated Leg Curl	3x10 reps	rest: 45s
World's Greatest Stretch	2x1 reps	rest: 5s
Quadricep Stretch	2x1 reps	rest: 5s
Seated Floor Hamstring Stretch	2x1 reps	rest: 5s
Runner's Stretch	2x1 reps	rest: 5s
Bodyweight Lunge	3x15 reps	rest: 60s
Ankle Circles	2x1 reps	rest: 5s
Bodyweight Calf Raise	3x15 reps	rest: 30s
Arm Circles	3x15 reps	rest: 30s
Dumbbell Bent-Over Reverse Fly	3x15 reps	rest: 30s
Dumbbell Front Raise	3x15 reps	rest: 30s
Cable Hip Abduction	2x30 reps	rest: 30s
Treadmill Running	1x1 reps	rest: 30s