kassimbass

Dec 3rd 2013

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Beach 2014

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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

This schedule, I would recomend to get a nice body for the summer! I've done it myself to get a comprehensively trained body.

Chest / Grip 8 exercises, 33 mins

Barbell Bench Press	3x6,15,25 reps	rest: 10s
Barbell Incline Bench Press	3x6,15,25 reps	rest: 10s
Barbell Decline Bench Press	3x6,15,25 reps	rest: 10s
Dumbbell Pullover	3x6,15,25 reps	rest: 10s
Dumbbell Incline Bench Press (Hammer Grip)	3x6,15,25 reps	rest: 10s
Weight Plate Pinch	3x20 reps	rest: 30s
Dumbbell Wrist Curl (Palms Down)	3x20 reps	rest: 30s
Dumbbell Wrist Curl (Palms Up)	3x20 reps	rest: 30s

Back/Traps 10 exercises, 26 mins

Delts /Abs / Grip 15 exercises, 1 hr 37 mins

Barbell Push Press Behind the Neck	3x6,15,25 reps	rest: 10s
Machine Shoulder Press	3x6,15,25 reps	rest: 10s
Dumbbell Lateral Raise	3x6,15,25 reps	rest: 10s
Weight Plate Front Raise	3x6,15,25 reps	rest: 10s
Dumbbell One-Arm Front Raise	3x6,15,25 reps	rest: 10s
Dumbbell Bent-Over Raise	3x6,15,25 reps	rest: 10s
Dumbbell Reverse Fly	3x6,15,25 reps	rest: 10s
Band Sit-Up	8x20 reps	rest: 10s
Hanging Leg Raise	8x20 reps	rest: 10s
Dumbbell Side Bend	8x20 reps	rest: 10s
Oblique Crunch	8x20 reps	rest: 10s
Stability Ball Medicine Ball Sit-Up	3x6,15,25 reps	rest: 30s
Weight Plate Pinch	3x20 reps	rest: 30s
Dumbbell Wrist Curl (Palms Down)	3x20 reps	rest: 30s
Dumbbell Wrist Curl (Palms Up)	3x20 reps	rest: 30s

Cardio 1 exercises, 4 mins

0x0 reps

rest: 3s

Triceps / Biceps / Grip 11 exercises, 39 mins

Barbell Bench Press (Close Grip)	3x6,15,25 reps	rest: 10s
Cable Shoulder Extension	3x6,15,25 reps	rest: 10s
EZ Bar Decline Close Grip Skull Crusher	3x6,15,25 reps	rest: 10s
Dumbbell One-Arm Tricep Kickback	3x6,15,25 reps	rest: 10s
EZ Bar Curl	3x6,15,25 reps	rest: 10s
Barbell Bicep Curl (Wide Grip)	3x6,15,25 reps	rest: 10s
Dumbbell Hammer Curl	3x6,15,25 reps	rest: 10s
Dumbbell Concentration Curl	3x6,15,25 reps	rest: 10s
Weight Plate Pinch	3x20 reps	rest: 30s
Dumbbell Seated Wrist Curl (Palms Down)	3x20 reps	rest: 30s
Dumbbell Seated Wrist Curl	3x20 reps	rest: 30s

Legs/Abs 16 exercises, 1 hr 35 mins

Barbell Deep Squat	3x6,15,25 reps	rest: 10s
Barbell Bench Squat	3x6,15,25 reps	rest: 10s
Barbell Single-Leg Squat	3x6,15,25 reps	rest: 10s
Machine Leg Extension	3x6,15,25 reps	rest: 10s
Machine Leg Curl (Prone)	3x6,15,25 reps	rest: 10s
Cable Leg Kickback	3x6,15,25 reps	rest: 10s
Calf Press On Leg Press	3x6,15,25 reps	rest: 10s
Machine Single-Leg Calf Press	3x6,15,25 reps	rest: 10s
Machine Seated Calf Raise	3x6,15,25 reps	rest: 40s
Decline Crunch	8x20 reps	rest: 10s
Air Bike	8x20 reps	rest: 10s
Dumbbell Side Bend	8x20 reps	rest: 10s
Barbell Ab Rollout (Kneeling)	5x5 reps	rest: 10s
	8x20 reps	rest: 10s
Hanging Leg Raise	8x20 reps	rest: 10s
Hanging Pike	3x5 reps	rest: 60s