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Phase 1 The One-Day Spily

MarlonC

Feb 4th 2017

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Phase 1 The One-Day Spily

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Wednesday
Friday

Phase1 1-3 Weeks 8 exercises, 51 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Barbell Shoulder Press	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s
	Cat Stretch	3x8 reps	rest: 60s

Phase1 1-3 Weeks 8 exercises, 51 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Barbell Shoulder Press	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s
	Cat Stretch	3x8 reps	rest: 60s

Phase1 1-3 Weeks 8 exercises, 51 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Barbell Shoulder Press	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s
	Cat Stretch	3x8 reps	rest: 60s

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