trimfit

Oct 18th 2016

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4 Week TRIM BULK

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Crazy Arnold Workout - No explanation needed just workout!

Week 1 - Chest and ABS 9 exercises, 1 hr 47 mins

Week 1 - Back and ABS 9 exercises, 2 hrs 27 mins

Step Machine	0x0 reps	rest: 60s
Chin-Up	6x20 reps	rest: 40s
Machine Landmine Row (Reverse Grip)	5x15 reps	rest: 40s
Cable Rope Seated Crossover Row	6x15 reps	rest: 40s
Dumbbell One-Arm Row	5x15 reps	rest: 40s
Smith Machine Deadlift	6x15 reps	rest: 40s
Stability Ball Crunch	4x25 reps	rest: 0s
Hanging Leg Raise	4x15 reps	rest: 0s
Side Plank	4x20 reps	rest: 10s

Week 1 - Legs Calves and Abs 14 exercises, 3 hrs 54 mins

Step Machine	1x0 reps	rest: 60s
Machine Leg Extension	6x15 reps	rest: 40s
Barbell Deep Squat	6x12 reps	rest: 40s
Machine Leg Press	6x12 reps	rest: 40s
Machine Single-Leg Extension	6x10 reps	rest: 10s
Machine Seated Leg Curl	6x12 reps	rest: 40s
Barbell Lunge	5x15 reps	rest: 40s
Machine Calf Raise	8x10 reps	rest: 0s
Machine Seated Calf Raise	8x10 reps	rest: 0s
Machine Single-Leg Calf Press	8x10 reps	rest: 40s
Hanging Leg Raise	3x20 reps	rest: 0s
Table Pose	3x20 reps	rest: 0s
Crunch with Hands Overhead	3x20 reps	rest: 40s
Running	1x0 reps	rest: 60s

Week 1 - Arms Shoulders ABS 12 exercises, 2 hrs 26 mins

Machine Ab Crunch	5x20 reps	rest: 0s
Air Bike	5x20 reps	rest: 0s
Barbell Curl	6x15 reps	rest: 40s
Dumbbell Seated Curl	6x15 reps	rest: 40s
Dumbbell Concentration Curl	6x15 reps	rest: 10s
Barbell Seated Press	6x15 reps	rest: 40s
Dumbbell Alternating Deltoid Raise	6x15 reps	rest: 40s
Cable Lateral Raise	6x15 reps	rest: 40s
Barbell Bench Press (Close Grip)	6x15 reps	rest: 40s
EZ Bar French Press	6x15 reps	rest: 40s
Cable Shoulder Extension	6x15 reps	rest: 10s
Dumbbell Seated One-Arm Tricep Extension	6x15 reps	rest: 40s

Full circuit 8 exercises, 3 hrs 12 mins

Rowing	1x0 reps	rest: 60s
Barbell Decline Bench Press	6x15 reps	rest: 40s
Dumbbell Incline Bench Press	6x15 reps	rest: 40s
Cable Mid Chest Crossover	6x15 reps	rest: 10s
Cable Lat Pulldown (Wide Grip)	6x15 reps	rest: 40s
Chin-Up	5x10 reps	rest: 40s
T Bar Row	5x15 reps	rest: 10s
Step Machine	1x0 reps	rest: 60s