JoshMcConville

Jul 11th 2019

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Hypertrophy training(compounds and super sets), abs and cardio.

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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

Routine mix of specific muscle group training days for hypertrophy and strength, along with a full Abs day with cardio and 1 optional cardio day.

Chest and Triceps 8 exercises, 58 mins

Smith Machine Reverse Calf Raise	4x8 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 0s
Dumbbell Fly	3x10 reps	rest: 90s
Cable Cross-Over	3x7,7,7 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 120s
Dip	3x10 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 90s

Back and Biceps 10 exercises, 1 hr 15 mins

Smith Machine Single-Leg Calf Raise	4x8 reps	rest: 60s
Pull-Up	4x10 reps	rest: 120s
Machine Seated Row	3x12 reps	rest: 0s
Cable Shoulder Extension	3x12 reps	rest: 90s
Machine Inverted Row	3x10 reps	rest: 0s
Cable Reverse Crossover	3x15 reps	rest: 90s
Smith Machine Shrug	3x6 reps	rest: 90s
Dumbbell Hammer Curl	3x8 reps	rest: 90s
Dumbbell Incline Curl	3x10 reps	rest: 0s
Cable Reverse Curl	3x10 reps	rest: 90s

(Optional) Interval Cardio (30:30) 2 exercises, 38 mins

	Rowing	1x0 reps	rest: 15s
	Swimming	1x0 reps	rest: 20s

Legs and Shoulders 11 exercises, 1 hr 15 mins

Smith Machine Single-Leg Calf Raise	3x10 reps	rest: 0s
Smith Machine Single-Leg Calf Raise	3x10 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 0s
Machine Seated Leg Curl	3x8 reps	rest: 90s
Smith Machine Deadlift	3x12 reps	rest: 90s
Kettlebell Goblet Squat	3x10 reps	rest: 0s
Machine Leg Extension	3x8 reps	rest: 90s
Smith Machine Shoulder Press	3x6 reps	rest: 120s
Dumbbell Shoulder Press	3x10 reps	rest: 90s
Dumbbell Lateral Raise	3x15 reps	rest: 0s
Weight Plate Front Raise	3x12 reps	rest: 90s

Abs and Cardio (30:30) 7 exercises, 52 mins

Hanging Leg Raise	3x8 reps	rest: 60s
Reverse Crunch	3x15 reps	rest: 30s
Cable Rotational Crunch (Kneeling)	3x15 reps	rest: 60s
Cross Body Crunch	3x12 reps	rest: 30s
Mountain Climber	3x12 reps	rest: 30s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 15s

Optional Functional Day 7 exercises, 53 mins