mikevickers10

May 17th 2017

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Mike's Map to Muscle

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest & Triceps 10 exercises, 1 hr 11 mins

Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s

Hams & Quads 7 exercises, 50 mins

Rest (Cardio) 1 exercises, 1 hr 1 min

3x10 reps

rest: 60s

Back & Biceps 12 exercises, 1 hr 23 mins

Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Leverage Machine Iso Row	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Alternating Preacher Curl (Hammer)	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s

Abs, Calves & Forearms 11 exercises, 1 hr 9 mins

Calf Press On Leg Press	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Crunch	3x10 reps	rest: 60s
Stability Ball Crunch	3x10 reps	rest: 60s
Stability Ball Pull-In	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Plank	3x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x10 reps	rest: 60s

Shoulders 11 exercises, 1 hr 14 mins

Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 60s
Leverage Shoulder Press	3x10 reps	rest: 60s
Barbell Front Raise	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Cable Deltoid Raise	3x10 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Smith Machine Shrug	3x10 reps	rest: 60s
	3x10 reps	rest: 60s