SharpyShamrock

Aug 23rd 2016

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Cup of rice split

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Cups of rice will bulk you very big is nice one.

Chest 7 exercises, 36 mins

Barbell Bench Press	4x8,8,8,6 reps	rest: 60s
Dumbbell Incline Bench Press	5x15,12,6,6,6 reps	rest: 60s
Dumbbell Incline Fly	3x8,8,8 reps	rest: 60s
Cable Lower Chest Raise	3x12,12,10 reps	rest: 60s
Cable Cross-Over	3x12,12,12 reps	rest: 60s
Dip	3x12,12,12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x12,12,12 reps	rest: 60s

Back 8 exercises, 39 mins

Barbell Deadlift	4x10,10,10,10 reps	rest: 60s
Pull-Up	3x12,12,12 reps	rest: 60s
Chin-Up	3x10,10,10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x12,12 reps	rest: 60s
Cable Shoulder Extension	3x12,12,12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	2x12,12 reps	rest: 60s
Cable Seated Row	4x10,8,6,6 reps	rest: 60s
Dumbbell One-Arm Row	4x10,10,10,10 reps	rest: 60s

Legs 7 exercises, 40 mins

Shoulders & Abs 10 exercises, 1 hr 11 mins

Dumbbell Seated Shoulder Press	5x15,12,8,8,6 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12,12,10,10 reps	rest: 60s
Smith Machine Shrug	3x12,12,10 reps	rest: 60s
Cable Kneeling Crunch	3x25 reps	rest: 60s
Barbell Upright Row	3x10,10,10 reps	rest: 60s
Crunch	3x25 reps	rest: 30s
Parallel Bar Hip Raise	3x25 reps	rest: 60s
Decline Bench Leg Raise	3x25 reps	rest: 60s
Reverse Crunch	3x25 reps	rest: 30s
Plank	3x8 reps	rest: 60s

Arms 7 exercises, 37 mins

EZ Bar Curl	4x10,8,8,8 reps	rest: 60s
Barbell Preacher Curl	3x8,8,8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x10,10,10 reps	rest: 60s
Weighted Tricep Dip	4x15,12,10,10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x15,10,8,8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x12,10,8,8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x15,15,15 reps	rest: 60s

Stretch 18 exercises, 1 hr 43 mins

Wall Calf Stretch	3x8 reps	rest: 60s
Seated Floor Hamstring Stretch	3x8 reps	rest: 60s
Hamstring Stretch (Supine)	3x8 reps	rest: 60s
Straddle Stretch	3x8 reps	rest: 60s
Iron Cross Stretch	3x8 reps	rest: 60s
Overhead Stretch	3x8 reps	rest: 60s
Shell Stretch	3x8 reps	rest: 60s
Back Stretch	3x8 reps	rest: 60s
Upper Back Stretch	3x8 reps	rest: 60s
Stability Ball Back Stretch	3x8 reps	rest: 60s
Stability Ball Back Stretch	3x8 reps	rest: 60s
Stability Ball Low Back Stretch	3x8 reps	rest: 60s
Tricep Stretch	3x8 reps	rest: 60s
Kneeling Forearm Stretch	3x8 reps	rest: 60s
Chest and Shoulder Stretch	3x8 reps	rest: 60s
Assisted Chest Stretch	3x8 reps	rest: 60s
Shoulder Stretch	3x8 reps	rest: 60s
Upward Stretch	3x8 reps	rest: 60s