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T-krosa

jfsq24

Feb 25th 2015

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T-krosa

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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

Monday
Tuesday
Wednesday
Saturday

Legs 9 exercises, 53 mins

	Dumbbell Lunge	3x12 reps	rest: 30s
	Hack Squat	4x15 reps	rest: 30s
	Machine Leg Curl (Prone)	4x15 reps	rest: 30s
	Machine Leg Extension	4x15 reps	rest: 30s
	Machine Calf Raise	3x15 reps	rest: 30s
	Back Hyperextension	2x25 reps	rest: 30s
	Rotational Crunch	1x20 reps	rest: 30s
	Seated Leg Tuck	1x20 reps	rest: 30s
	Crunch	1x20 reps	rest: 30s

Chest -Back 7 exercises, 42 mins

	Dumbbell Incline Fly	3x12 reps	rest: 30s
	Cable Cross-Over	2x12 reps	rest: 30s
	Barbell Pullover and Press	2x12 reps	rest: 30s
	Barbell Bench Press	4x12 reps	rest: 30s
	T Bar Row	2x12 reps	rest: 30s
	Dumbbell One-Arm Row	4x12 reps	rest: 30s
	Chin-Up (Close Grip)	3x10 reps	rest: 30s

Shoulder/UpperArms/Forearms 7 exercises, 44 mins

	Dip	4x12 reps	rest: 30s
	Cable One-Arm Reverse Curl	2x12 reps	rest: 30s
	Barbell Curl	4x12 reps	rest: 30s
	Dumbbell Seated Curl	4x12 reps	rest: 30s
	Cable Bicep Curl (Close Grip)	2x12 reps	rest: 30s
	Barbell Tricep Extension (Supine)	2x12 reps	rest: 30s
	Dumbbell Seated Tricep Press	4x12 reps	rest: 30s

Shoulder 6 exercises, 42 mins

	Barbell Shoulder Press	4x12 reps	rest: 20s
	Barbell Shrug	4x12 reps	rest: 20s
	Cable Lateral Raise	4x12 reps	rest: 20s
	Dumbbell Seated Arnold Press	4x12 reps	rest: 20s
	Dumbbell Reverse Preacher Curl	4x12 reps	rest: 20s
	Dumbbell Reverse Concentration Curl	4x12 reps	rest: 20s

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