edmclaughlin523

Dec 4th 2013

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barbell/dumbell biweekly rotation (em)

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Lifting:
Goal is 3 sets of 15 and to always increase your total reps or to beat your 1RM. When 3 sets of 15 is accomplished, you need to increase the weight used (not the number of reps).
Focus on your form and not the weight used to avoid potential injuries.

Cardio:
Running should only used to increase heart rate to 80% of max HR.

ex:
WEEK 1
30 lbs x 11
30 lbs x 11
30 lbs x 10

WEEK 2
30 lbs x 12 or one of the 3 sets = 35 lbs x 9
30 lbs x 10
30 lbs x 11

barbell arms 9 exercises, 1 hr 36 mins

Running	0x0 reps	rest: 30s
Barbell Curl	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Running	0x0 reps	rest: 15s

barbell chest 8 exercises, 1 hr 30 mins

Running	0x0 reps	rest: 30s
Barbell Bench Press	3x10 reps	rest: 60s
Barbell Bench Press (Wide Grip)	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Barbell Decline Bench Press (Wide Grip)	3x10 reps	rest: 60s
Running	0x0 reps	rest: 15s

barbell shoulder/back 10 exercises, 1 hr 44 mins

Running	0x0 reps	rest: 30s
Barbell Upright Row	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Front Raise	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Machine Squat	3x10 reps	rest: 60s
Running	0x0 reps	rest: 15s

dumbbell arms 9 exercises, 1 hr 36 mins

Running	0x0 reps	rest: 30s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x10 reps	rest: 60s
Running	0x0 reps	rest: 15s

dumbbell chest 8 exercises, 1 hr 33 mins

Running	0x0 reps	rest: 30s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Decline Fly	3x10 reps	rest: 60s
Running	0x0 reps	rest: 15s

dumbbell shoulder 11 exercises, 1 hr 51 mins

Running	0x0 reps	rest: 30s
Dumbbell Upright Row	3x10 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Running	0x0 reps	rest: 15s