DaCo's Heavy Lift Fall 2015 Routine

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This program will use 4 sets of 8 reps per set (except for abs). Due to knee problems, all leg exercising will be contained to glutes toning. Due to past back injury and current pain management, all back exercises will be contained to specific range-of-motion. The program should be performed by a workout day, followed by a minimum of 24-48 hours rest.

Day 2
Day 1
Day 3

Day-1 6 exercises, 48 mins

Leverage Incline Chest Press	4x8 reps	rest: 60s
Machine Reverse Fly	4x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
Superman	4x8 reps	rest: 60s
Stability Ball V-Up	4x10 reps	rest: 60s

Day 2 6 exercises, 38 mins

Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Stability Ball Pull-In	3x8 reps	rest: 60s

Day-3 7 exercises, 45 mins

Cable Incline Fly	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Stability Ball Weight Plate Pullover	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Abdominal Pendulum	3x8 reps	rest: 60s