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January

sam.lala

May 25th 2014

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January

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

New Years Workout.

Monday

Shoulders 9 exercises, 1 hr 12 mins

	Barbell Military Press	4x8 reps	rest: 90s
	Machine Calf Raise	3x15 reps	rest: 60s
	Barbell Upright Row	3x8 reps	rest: 90s
	Barbell Reverse Curl	3x15 reps	rest: 60s
	Dumbbell Alternating Lateral Raise	4x10 reps	rest: 90s
	Barbell Curl (Close Grip)	3x10 reps	rest: 60s
	Dumbbell Lateral Raise (Prone)	3x12 reps	rest: 60s
	Machine Seated Calf Raise	2x15 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s

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