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RealGym Routine

HawkShark

Jan 14th 2014

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RealGym Routine

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest / Back 1 6 exercises, 39 mins

	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Decline Fly	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Machine Seated Row	3x8 reps	rest: 60s

Chest / Back 2 6 exercises, 40 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Decline Press	3x8 reps	rest: 60s
	Dumbbell Incline Fly	3x8 reps	rest: 60s
	Weighted Pull-Up	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s

Chest / Back 3 6 exercises, 39 mins

	Barbell Decline Bench Press	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Machine Seated Row	3x8 reps	rest: 60s

Legs 1 6 exercises, 40 mins

	Machine Leg Extension	2x20 reps	rest: 60s
	Barbell Deep Squat	3x8 reps	rest: 60s
	Barbell Clean Pull	3x8 reps	rest: 60s
	Kettlebell Goblet Squat	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s

Legs 2 6 exercises, 39 mins

	Machine Leg Extension	2x20 reps	rest: 60s
	Barbell Deep Squat	3x8 reps	rest: 60s
	Barbell Clean Pull	3x8 reps	rest: 60s
	Kettlebell Goblet Squat	3x8 reps	rest: 60s
	Dumbbell Split Jump	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 60s

Shoulders 5 exercises, 40 mins

	Machine Reverse Fly	4x8 reps	rest: 60s
	Barbell Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x15 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
	Dumbbell Shoulder Shrug	5x12 reps	rest: 60s

Arms 6 exercises, 49 mins

	Dumbbell Seated Tricep Press	4x8 reps	rest: 60s
	Barbell Curl	4x8 reps	rest: 60s
	Dip	3x reps	rest: 60s
	Dumbbell Hammer Curl	4x8 reps	rest: 60s
	Cable Shoulder Extension	5x10 reps	rest: 60s
	Dumbbell One-Arm Preacher Curl	3x15 reps	rest: 60s

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