jimmykarachi

Jul 5th 2017

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 10 exercises, 58 mins

Barbell Bench Press	3x8 reps	rest: 45s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Dumbbell Incline Fly	3x8 reps	rest: 45s
Dumbbell Decline Bench Press	3x8 reps	rest: 45s
Dumbbell One-Arm Bench Press	3x8 reps	rest: 45s
Cable Cross-Over	3x8 reps	rest: 45s
Cable Lower Chest Raise	3x8 reps	rest: 45s
Hanging Leg Raise	3x8 reps	rest: 30s
Crunch	3x20 reps	rest: 45s
Plank	3x8 reps	rest: 30s

Back 10 exercises, 56 mins

Barbell Deadlift	3x8 reps	rest: 45s
Back Hyperextension	3x8 reps	rest: 45s
T Bar Row	3x8 reps	rest: 45s
Cable V Bar Pulldown	3x8 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 45s
Dumbbell Bent-Over Row	3x8 reps	rest: 45s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 45s
Oblique Crunch	3x8 reps	rest: 45s
Dumbbell Side Bend	3x8 reps	rest: 45s
Dumbbell Incline Bench Row	3x8 reps	rest: 45s

Arms 9 exercises, 54 mins

Cable Tricep Pushdown (Rope)	3x8 reps	rest: 45s
EZ Bar Curl	3x8 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 45s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 45s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 45s
Dumbbell Front Raise	3x8 reps	rest: 45s
Cable Deltoid Raise	3x8 reps	rest: 45s
Cable Dual Overhead Curl	3x8 reps	rest: 60s

Legs 8 exercises, 45 mins

Shoulders & Arms 9 exercises, 51 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 45s
Cable Rope Face Pull	3x8 reps	rest: 45s
Cable Seated Row	3x8 reps	rest: 45s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 45s
Dumbbell Reverse Fly	3x8 reps	rest: 45s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 45s
Cable Lateral Raise	3x8 reps	rest: 45s
Dumbbell Rear Deltoid Row	3x8 reps	rest: 45s
Superman	3x8 reps	rest: 45s