aaroncaryl

Dec 6th 2013

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Aaron Caryl NASM 3

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workout is in the first phase of hypertrophy training, 4 sets of 8, along with core exercises everyday and plyometrics everyday

chest shoulder tricep day 1 10 exercises, 1 hr 6 mins

Plank	2x8 reps	rest: 45s
	2x8 reps	rest: 45s
Plyo Push-Up	2x10 reps	rest: 60s
Medicine Ball Chest Pass	2x15 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Machine Incline Chest Press	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Machine Tricep Extension	4x8 reps	rest: 60s

legs day 1 9 exercises, 58 mins

back biceps day 1 10 exercises, 1 hr 11 mins

Reverse Crunch	2x15 reps	rest: 60s
Cable Upward Chop	2x15 reps	rest: 60s
	2x12 reps	rest: 60s
	3x10 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Cable Bicep Curl	4x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Hammer Curl on Stability Ball	4x8 reps	rest: 60s

chest shoulder tricep day 2 10 exercises, 1 hr 10 mins

Stability Ball Crunch	2x15 reps	rest: 60s
Back Hyperextension	2x12 reps	rest: 60s
	2x15 reps	rest: 60s
	2x15 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Front Raise	4x8 reps	rest: 60s
Dumbbell Bent-Over Tricep Extension	4x8 reps	rest: 60s
EZ Bar Tricep Extension	4x8 reps	rest: 60s

legs day 2 9 exercises, 57 mins

back bicep day 2 9 exercises, 1 hr 5 mins

	2x15 reps	rest: 60s
Medicine Ball Throw (Stability Ball)	2x15 reps	rest: 60s
	2x10 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Seated Curl	4x8 reps	rest: 60s
Dumbbell Hammer Curl	4x8 reps	rest: 60s
Preacher Curl Machine	4x8 reps	rest: 60s