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3 Day split 12th July 2015

adamthemonkey

Feb 9th 2017

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3 Day split 12th July 2015

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2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Wednesday
Sunday
ANY
Friday

Pull 7 exercises, 45 mins

	Barbell Deadlift	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s
	EZ Bar Curl	3x8 reps	rest: 60s
	Dumbbell Side Bend	3x8 reps	rest: 60s

Push 11 exercises, 1 hr 10 mins

	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Decline Fly	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
	Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
	Parallel Bar Hip Raise	3x8 reps	rest: 60s
	Toe Touches	3x8 reps	rest: 60s
	Bench Crunch	3x8 reps	rest: 60s

Legs 7 exercises, 43 mins

	Machine Leg Press	3x8 reps	rest: 60s
	Dumbbell Walking Lunge	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Hip Adduction	3x8 reps	rest: 60s
	Dumbbell Plie Squat	3x8 reps	rest: 60s
	Machine Calf Press	3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Cardoi hiit 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

cardio 6 exercises, 3 hrs 23 mins

	Treadmill Running	1x0 reps	rest: 60s
	Running	1x0 reps	rest: 60s
	Indoor Cycling	1x0 reps	rest: 60s
	Leg Pull-In	3x8 reps	rest: 60s
	Dumbbell Side Bend	3x8 reps	rest: 60s
	Cobra	3x8 reps	rest: 60s

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