silentheaven

Jul 25th 2019

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10 Day Muscle Building Split

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4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

High R/Low W 7 exercises, 1 hr 20 mins

Machine Leg Press (Narrow Stance)	5x12 reps	rest: 60s
Barbell Shrug	5x12 reps	rest: 60s
Cable Shoulder Extension	5x12 reps	rest: 60s
Cable Straight Arm Crossover	5x12 reps	rest: 60s
Cable Cross-Over	5x12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	5x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x12 reps	rest: 60s

Back 7 exercises, 47 mins

Abs 7 exercises, 50 mins

Dumbbell Side Bend	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s
Cable Pallof Press with Rotation	3x12 reps	rest: 60s
Parallel Bar Leg Raise	3x12 reps	rest: 60s
Weighted Crunch	3x12 reps	rest: 60s
Bench Weighted Decline Crunch	3x12 reps	rest: 60s

Legs 6 exercises, 43 mins

High R/Low W 7 exercises, 1 hr 20 mins

Machine Leg Press (Narrow Stance)	5x12 reps	rest: 60s
Barbell Shrug	5x12 reps	rest: 60s
Cable Shoulder Extension	5x12 reps	rest: 60s
Cable Straight Arm Crossover	5x12 reps	rest: 60s
Cable Cross-Over	5x12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	5x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x12 reps	rest: 60s

Biceps and Triceps 8 exercises, 52 mins

Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s

Abs 7 exercises, 50 mins

Dumbbell Side Bend	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s
Cable Pallof Press with Rotation	3x12 reps	rest: 60s
Parallel Bar Leg Raise	3x12 reps	rest: 60s
Weighted Crunch	3x12 reps	rest: 60s
Bench Weighted Decline Crunch	3x12 reps	rest: 60s

Chest 7 exercises, 51 mins

Barbell Bench Press	3x8 reps	rest: 75s
Machine Fly	3x8 reps	rest: 75s
Dumbbell Incline Bench Press	3x8 reps	rest: 75s
Dumbbell Bench Press (Palms in)	3x8 reps	rest: 75s
Dumbbell Pullover	3x8 reps	rest: 75s
Cable Cross-Over	3x8 reps	rest: 75s
Cable Shoulder Extension	3x8 reps	rest: 75s

High R/Low W 7 exercises, 1 hr 20 mins

Machine Leg Press (Narrow Stance)	5x12 reps	rest: 60s
Barbell Shrug	5x12 reps	rest: 60s
Cable Shoulder Extension	5x12 reps	rest: 60s
Cable Straight Arm Crossover	5x12 reps	rest: 60s
Cable Cross-Over	5x12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	5x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x12 reps	rest: 60s

Shoulders 7 exercises, 48 mins

Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Front Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s