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8 WEEK BULK

wiseguyeddie

Mar 21st 2017

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8 WEEK BULK

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

LIFT HEAVY AND EAT BIG

Wednesday
Thursday
Saturday
Sunday

CHEST TRICEPS CALVES 8 exercises, 1 hr 31 mins

	Barbell Bench Press	5x10 reps	rest: 120s
	Smith Machine Bench Press	4x12 reps	rest: 120s
	Leverage Incline Chest Press	3x10 reps	rest: 90s
	Cable Shoulder Extension	3x12 reps	rest: 90s
	Smith Machine Bench Press (Close Grip)	4x12 reps	rest: 90s
	Barbell Tricep Extension (Supine)	4x10 reps	rest: 90s
	Machine Calf Raise	4x15 reps	rest: 75s
	Machine Calf Press	4x15 reps	rest: 75s

QUADS DELTS TRAPS 7 exercises, 1 hr 17 mins

	Barbell Squat	6x12 reps	rest: 120s
	Machine Leg Extension	3x12 reps	rest: 75s
	Machine Leg Press	3x10 reps	rest: 100s
	Machine Shoulder Press	4x12 reps	rest: 90s
	Barbell Upright Row	4x12 reps	rest: 90s
	Dumbbell Lateral Raise	3x12 reps	rest: 90s
	Cable Rope Face Pull	3x15 reps	rest: 75s

BACK BICEPS FOREARMS 7 exercises, 1 hr 17 mins

	T Bar Row	5x12 reps	rest: 90s
	Leverage Machine High Row	4x12 reps	rest: 90s
	Cable Seated Row	3x15 reps	rest: 90s
	Cable Bicep Curl (Close Grip)	4x12 reps	rest: 90s
	Dumbbell Concentration Curl	4x12 reps	rest: 90s
	EZ Bar Curl (Reverse Grip)	4x10 reps	rest: 90s
	Barbell Wrist Curl (Posterior)	3x12 reps	rest: 75s

HAMS CALVES TRAPS 8 exercises, 1 hr 28 mins

	Machine Seated Leg Curl	3x12 reps	rest: 75s
	Barbell Clean Deadlift	4x10 reps	rest: 120s
	Machine Leg Press	4x12 reps	rest: 120s
	Machine Leg Curl (Prone)	4x12 reps	rest: 90s
	Barbell Front Raise	4x8 reps	rest: 90s
	Leverage Machine Shrug	4x12 reps	rest: 75s
	Machine Seated Calf Raise	4x15 reps	rest: 75s
	Calf Press On Leg Press	4x15 reps	rest: 90s

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