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workout 4

jeffharding

Aug 10th 2015

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workout 4

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 2
Day 1
Day 3

chest and bis 7 exercises, 55 mins

	Barbell Incline Bench Press	4x6 reps	rest: 90s
	Dumbbell Fly	3x6 reps	rest: 90s
	Barbell Decline Pullover	3x6 reps	rest: 90s
	Cable Cross-Over	3x6 reps	rest: 90s
	Barbell Curl (Close Grip)	3x6 reps	rest: 90s
	Barbell Curl	3x6 reps	rest: 90s
	Barbell Bicep Curl (Wide Grip)	3x6 reps	rest: 90s

back and shoulders 7 exercises, 56 mins

	Barbell Bent-Over Row (Reverse Grip)	4x6 reps	rest: 90s
	Machine Lat Pulldown	3x6 reps	rest: 90s
	T Bar Row	3x6 reps	rest: 90s
	Machine Back Extension	3x6 reps	rest: 90s
	Barbell Military Press	4x6 reps	rest: 90s
	Dumbbell Seated Side Lateral Raise	3x6 reps	rest: 90s
	Barbell Shrug	3x6 reps	rest: 90s

legs and tris 7 exercises, 57 mins

	Smith Machine Squat	4x6 reps	rest: 90s
	Smith Machine Stiff-Leg Deadlift	3x6 reps	rest: 90s
	Weight Plate Squat	3x6 reps	rest: 90s
	Machine Single-Leg Extension	3x6 reps	rest: 90s
	Smith Machine Reverse Bench Press (Close Grip)	4x6 reps	rest: 90s
	Machine Assisted Dip	3x6 reps	rest: 90s
	Barbell Skull Crusher (Reverse Grip)	3x6 reps	rest: 90s

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