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Summer OT

Zhawa

Nov 14th 2016

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Summer OT

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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

Chest 4 exercises, 18 mins

	Barbell Bench Press	3x4 reps	rest: 60s
	Barbell Incline Bench Press	2x4 reps	rest: 60s
	Dumbbell Incline Fly	2x4 reps	rest: 60s
	Weighted Drop Push-Up	2x6 reps	rest: 60s

Static Training 5 exercises, 28 mins

		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Legs 4 exercises, 21 mins

	Barbell Deep Squat	3x4 reps	rest: 60s
	Kettlebell Pistol Squat	2x4 reps	rest: 60s
	Barbell Standing Calf Raise	2x15 reps	rest: 60s
	Barbell Romanian Deadlift From Deficit	3x4 reps	rest: 60s

Push Day 4 exercises, 23 mins

	Elevated Push-Up	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Back 4 exercises, 19 mins

	Weighted Pull-Up	3x4 reps	rest: 60s
	Barbell Bent-Over Row	2x4 reps	rest: 60s
	Barbell Military Press	3x4 reps	rest: 60s
	Dumbbell Lateral Raise	2x6 reps	rest: 60s

Pull Day 5 exercises, 28 mins

		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Arms 4 exercises, 20 mins

	EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
	Dip	3x4 reps	rest: 60s
	Dumbbell One-Arm Bicep Curl	2x4 reps	rest: 60s
	EZ Bar Tricep Extension (Close Grip)	2x4 reps	rest: 60s

Misc Strength Work 4 exercises, 22 mins

		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Muscle Up Training 5 exercises, 33 mins

		3x10 reps	rest: 60s
		3x25 reps	rest: 60s
		3x10 reps	rest: 60s
		3x12 reps	rest: 60s
		3x15 reps	rest: 60s

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