huntleyrowe

Oct 29th 2020

TRY IT OUT

DOWNLOAD

Huntley's Workout Routine

DOWNLOADS/VIEWS: 1/91

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Heavy Lifts Are Key This workout workouts out the complementary exercise groups together on the same day. Just like your chest and triceps day, by mixing in biceps with your back exercises, you will be training for optimal muscle growth. As with most back workouts, the secondary muscles that are normally used are your arms, mainly the biceps. Thus combining both back and biceps together works little muscles and stimulates more muscle growth. We've left out any cardio or core exercises, but feel free to add them into the workout. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

Back, Biceps, Abs 11 exercises, 1 hr 59 mins

Pull-Up	5x12 reps	rest: 80s
Dumbbell One-Arm Row	4x12 reps	rest: 70s
Back Hyperextension	5x10 reps	rest: 70s
Cable Seated Row	4x10 reps	rest: 80s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	5x12 reps	rest: 60s
Dumbbell Concentration Curl	5x10 reps	rest: 60s
Cable Kneeling Crunch	5x12 reps	rest: 70s
Side Bridge	4x8 reps	rest: 60s
Hanging Knee Raise Rotation	5x12 reps	rest: 60s
Dumbbell Reverse Fly (Prone)	5x10 reps	rest: 60s

Biceps, Abs 8 exercises, 1 hr 13 mins

Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Barbell Preacher Curl	4x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	4x12 reps	rest: 60s
Side Bridge	4x10 reps	rest: 60s
Machine Ab Crunch	4x12 reps	rest: 60s
Parallel Bar Hip Raise	5x10 reps	rest: 60s
Stability Ball Pull-In	4x10 reps	rest: 60s
Cable Pallof Press with Rotation	4x10 reps	rest: 60s

Chest, Shoulders, Triceps 8 exercises, 1 hr 21 mins

Dumbbell Incline Bench Press	6x8 reps	rest: 60s
Dumbbell Decline Bench Press	5x10 reps	rest: 60s
Leverage Chest Press	5x10 reps	rest: 60s
Dumbbell Lateral Raise	5x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Reverse Fly	4x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x12 reps	rest: 60s

Chest, Triceps, Shoulders ? 10 exercises, 1 hr 58 mins

Dumbbell Bench Press	3x10 reps	rest: 120s
Barbell Bench Press	6x8 reps	rest: 120s
Dumbbell Incline Bench Press	6x12 reps	rest: 75s
Cable Cross-Over	5x12 reps	rest: 60s
Cable Lower Chest Raise	5x12 reps	rest: 70s
Dip	4x12 reps	rest: 70s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x12 reps	rest: 70s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 70s
Dumbbell Lateral Raise	5x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s

Full Body 5 exercises, 1 hr 14 mins

Barbell Shoulder Press	5x10 reps	rest: 120s
Barbell Deadlift	5x10 reps	rest: 120s
Chin-Up	5x10 reps	rest: 120s
Hanging Knee Raise Rotation	5x12 reps	rest: 60s
Barbell Bent-Over Row	5x10 reps	rest: 120s

Full Cardio ? 2 exercises, 2 hrs 3 mins

	Treadmill Running	1x0 reps	rest: 60s
	Indoor Cycling	1x0 reps	rest: 60s

Home Workout 10 exercises, 1 hr 48 mins

Barbell Bench Press	8x12 reps	rest: 60s
Pull-Up	6x10 reps	rest: 60s
Dumbbell Lateral Raise	5x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	5x10 reps	rest: 60s
Dip	6x12 reps	rest: 60s
Leg Raise	4x10 reps	rest: 60s
Side Plank	4x10 reps	rest: 60s
Split Jump	5x12 reps	rest: 60s
Machine Calf Raise	5x10 reps	rest: 60s
Bridge	5x10 reps	rest: 60s

Legs and Glutes ? 8 exercises, 1 hr 24 mins

Barbell Front Squat	5x10 reps	rest: 90s
Machine Leg Extension	5x10 reps	rest: 70s
Machine Leg Press	5x12 reps	rest: 80s
Machine Seated Leg Curl	4x10 reps	rest: 70s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Single-Leg Calf Raise	4x10 reps	rest: 60s
Barbell Hip Thrust	5x10 reps	rest: 60s
Single-Leg Kickback	4x10 reps	rest: 60s