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BEAST MODE - The Hulk

Chris_xitsas

Dec 7th 2013

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BEAST MODE - The Hulk

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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

become the HULK!

Day 3
Day 5
Day 2
Day 1
Day 4

CHEST / BACK 7 exercises, 48 mins

	Barbell Bench Press	4x10 reps	rest: 0s
	Barbell Bent-Over Row	4x10 reps	rest: 60s
	Dumbbell Incline Bench Press	4x10 reps	rest: 0s
	Machine Seated Row	4x10 reps	rest: 60s
	Dumbbell Incline Fly	4x10 reps	rest: 0s
	Dumbbell Reverse Fly (Prone)	4x10 reps	rest: 60s
	Push-Up	3x10 reps	rest: 60s

BICEP / TRICEP 8 exercises, 47 mins

	Barbell Curl	4x10 reps	rest: 0s
	EZ Bar Decline Close Grip Skull Crusher	4x10 reps	rest: 60s
	Dumbbell Hammer Curl	3x10 reps	rest: 0s
	Weighted Tricep Dip	3x10 reps	rest: 60s
	Dumbbell Concentration Curl	3x10 reps	rest: 0s
	Dumbbell Tricep Extension	3x10 reps	rest: 60s
	Cable Bicep Curl (Supine)	3x10 reps	rest: 0s
	Cable Shoulder Extension	3x10 reps	rest: 60s

ABS 10 exercises, 47 mins

	Hanging Knee Raise	3x10 reps	rest: 0s
	Parallel Bar Hip Raise	3x10 reps	rest: 60s
	Weight Plate Russian Twist	3x10 reps	rest: 0s
	Alternating Heel Touch	3x10 reps	rest: 60s
	Leg Raise	3x15 reps	rest: 0s
	Dumbbell Side Bend	3x10 reps	rest: 60s
	Cable Kneeling Crunch	3x10 reps	rest: 0s
	Seated Leg Tuck	3x10 reps	rest: 60s
	Plank	3x1 reps	rest: 60s
		1x1 reps	rest: 60s

LEGS / SHOULDERS 8 exercises, 48 mins

	Barbell Deep Squat	4x10 reps	rest: 0s
	Barbell Rear Military Press	4x10 reps	rest: 60s
	Barbell Lunge	3x10 reps	rest: 0s
	Cable Upright Row	3x10 reps	rest: 60s
	Machine Seated Leg Curl	3x10 reps	rest: 0s
	Cable Lateral Raise	3x10 reps	rest: 60s
	Calf Press On Leg Press	3x10 reps	rest: 0s
	Dumbbell Shoulder Shrug	3x10 reps	rest: 60s

BACK / CHEST 7 exercises, 43 mins

	Barbell Deadlift	4x10 reps	rest: 0s
	Dumbbell Pullover	4x10 reps	rest: 60s
	Cable Seated Row	3x10 reps	rest: 0s
	Cable Lower Chest Raise	3x10 reps	rest: 60s
	Cable V Bar Pulldown	3x10 reps	rest: 0s
	Machine Inner Chest Press	3x10 reps	rest: 60s
	Pull-Up	3x10 reps	rest: 60s

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