ChrisStewart3

Oct 7th 2016

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Full Body Strength Workout

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workout targets your whole body in 7 days. You will hit every major and minor muscle group individually on each day including 2 cardio days.

Chest and Abs 10 exercises, 1 hr 4 mins

Elliptical Training	1x0 reps	rest: 10s
Dumbbell Bench Press	4x10 reps	rest: 15s
Dumbbell Fly	4x10 reps	rest: 15s
Dumbbell Incline Bench Press	4x10 reps	rest: 15s
Dumbbell Incline Fly	4x10 reps	rest: 15s
Dumbbell Decline Bench Press	4x10 reps	rest: 15s
Dumbbell Decline Fly	4x10 reps	rest: 15s
Parallel Bar Hip Raise	4x10 reps	rest: 15s
Sit-Up	4x10 reps	rest: 15s
Alternating Heel Touch	4x10 reps	rest: 15s

Back and Calves 10 exercises, 1 hr 4 mins

Treadmill Running	1x0 reps	rest: 10s
Back Hyperextension	4x10 reps	rest: 15s
Cable Lat Pulldown (Wide Grip)	8x10 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	8x10 reps	rest: 0s
Cable Seated Row	7x10 reps	rest: 0s
Machine Back Extension	8x10 reps	rest: 0s
Bodyweight Calf Raise	4x20 reps	rest: 15s
	4x10 reps	rest: 15s
	3x10 reps	rest: 15s
Calf Press On Leg Press	3x10 reps	rest: 15s

Shoulders and Abs 10 exercises, 1 hr 0 min

Recumbent Bike	1x0 reps	rest: 10s
Dumbbell Seated Press (Palms In)	4x10 reps	rest: 15s
Dumbbell Shoulder Shrug	4x10 reps	rest: 15s
Dumbbell Upright Row	2x10 reps	rest: 15s
Machine Deltoid Raise	6x10 reps	rest: 0s
Weight Plate Shrug	4x10 reps	rest: 15s
Weighted Side Bend	4x10 reps	rest: 15s
Side Bridge	4x10 reps	rest: 15s
Plank	4x10 reps	rest: 15s
Machine Reverse Fly	4x10 reps	rest: 15s

Legs 11 exercises, 1 hr 5 mins

Biceps, Triceps, and Abs 10 exercises, 1 hr 7 mins

Step Machine	1x0 reps	rest: 15s
Cable Shoulder Extension	4x10 reps	rest: 15s
Cable Bicep Curl	4x10 reps	rest: 15s
Cable Bicep Curl (Close Grip)	4x10 reps	rest: 15s
Dumbbell Seated Tricep Press	4x10 reps	rest: 15s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 15s
Dumbbell Seated Alternating Hammer Curl	4x10 reps	rest: 15s
Plank	4x10 reps	rest: 15s
Side Bridge	4x10 reps	rest: 15s
Decline Crunch	4x10 reps	rest: 15s