morticiandelta

Aug 23rd 2020

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Morty's way

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

bulking. He guys, so this is the routine I find works for me. It's pretty simple. I know there are a ton of exercises in there. 1st of all you absolutely do not have to do all of those that's deftly not expected they're all just loaded in there to pick and choose. The basic format is pretty simple day one as the biggest day it's a push pull chest and back. I typically do 3 major Exercises per muscle group. The 1st exercise Is a drop set, Starting with higher reps 15-20 and moving down increasing wait until you get To a heavy weight where you can push about 1 to 3 reps. so it would look like this. bench press + seated row 1x20 1x15 1x12 1x10 1x6 2x2-3 The 2nd exercise is five-by-five for building strength. So find a weight that you can push around 5 to 6 times and do 5 sets DB incline press + iso lateral row 5x5 The 3rd exercise is typically a 4 sets of 12, For burnout and pump decline iso + cable reverse fly 4x12 then auxiliary work after that just do whatever you like, whatever you need to work on cheers!

Workout 1 15 exercises, 4 hrs 0 min

Barbell Curl	8x8 reps	rest: 90s
Barbell Tricep Extension	8x8 reps	rest: 90s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 90s
Dumbbell Tricep Extension	4x8 reps	rest: 90s
Pull-Up	3x8 reps	rest: 90s
Dip	3x8 reps	rest: 90s
Preacher Curl Machine	4x8 reps	rest: 90s
Cable Reverse Curl	4x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 90s
Push-Up	3x8 reps	rest: 90s
Weighted Pull-Up	8x8 reps	rest: 90s
Weighted Tricep Dip	8x8 reps	rest: 90s
Rowing	1x0 reps	rest: 90s
Barbell Ab Rollout (Kneeling)	4x8 reps	rest: 90s
Cable Kneeling Crunch	3x8 reps	rest: 90s

Workout 2 18 exercises, 4 hrs 0 min

Barbell Bench Press	9x8 reps	rest: 120s
Leverage Machine Iso Row	7x8 reps	rest: 90s
Barbell Incline Bench Press	6x8 reps	rest: 90s
Dumbbell Pullover	5x8 reps	rest: 60s
Cable Flat Bench Fly	6x8 reps	rest: 90s
Cable Reverse Fly	6x8 reps	rest: 90s
Dumbbell Incline Bench Press	4x8 reps	rest: 120s
Dumbbell Bench Press	5x8 reps	rest: 90s
Dumbbell One-Arm Row	5x8 reps	rest: 90s
Dumbbell Incline Fly	5x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 90s
Dumbbell Fly	4x8 reps	rest: 90s
Cable Seated Row	9x8 reps	rest: 150s
Dumbbell Fly	3x8 reps	rest: 90s
Rowing	1x0 reps	rest: 90s
Leverage Decline Chest Press	4x8 reps	rest: 90s
Stability Ball Weighted Sit-Up	4x8 reps	rest: 90s
	3x8 reps	rest: 90s

Workout 3 18 exercises, 4 hrs 0 min

Barbell Push Press	6x8 reps	rest: 120s
Barbell Shoulder Press	7x8 reps	rest: 90s
Smith Machine Rear Shoulder Press	5x8 reps	rest: 120s
Smith Machine Shoulder Press	7x8 reps	rest: 90s
Barbell Rear Military Press	4x8 reps	rest: 90s
Dumbbell Seated Arnold Press	5x8 reps	rest: 90s
Cable Rope Face Pull	4x8 reps	rest: 90s
Barbell Front Raise	4x8 reps	rest: 120s
Dumbbell Lateral Raise	5x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	5x8 reps	rest: 90s
	3x8 reps	rest: 90s
Cable Front Raise	3x8 reps	rest: 90s
Push-Up	3x8 reps	rest: 120s
Barbell Preacher Curl	3x8 reps	rest: 90s
	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 90s
Barbell Shrug	4x8 reps	rest: 90s
Swimming	1x0 reps	rest: 90s

Workout 4 12 exercises, 4 hrs 0 min

Barbell Squat	8x8 reps	rest: 150s
Barbell Deadlift	6x8 reps	rest: 90s
Machine Leg Extension	4x8 reps	rest: 120s
Machine Seated Leg Curl	4x8 reps	rest: 90s
Push-Up	4x8 reps	rest: 90s
Sit-Up	4x8 reps	rest: 90s
Push-Up	11x8 reps	rest: 90s
Pull-Up	11x8 reps	rest: 90s
Jump Rope	1x0 reps	rest: 90s
Barbell Front Squat	4x8 reps	rest: 90s
Machine Leg Press	5x8 reps	rest: 120s
Machine Squat	5x8 reps	rest: 90s

[2020-01-20] Workout 2 exercises, 19 mins

	Barbell Shoulder Press	3x8 reps	rest: 120s
	Barbell Squat	3x8 reps	rest: 120s

[2020-06-15] Workout 5 exercises, 39 mins

	3x8 reps	rest: 90s
Dumbbell Seated Arnold Press	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Dumbbell Lateral Raise	3x8 reps	rest: 90s
Barbell Shrug	3x8 reps	rest: 90s