Beach 2013

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This schedule, I would recomend to get a nice body for the summer! I've done it myself to get a comprehensively trained body.

Chest 6 exercises, 48 mins

Barbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Decline Bench Press	4x8 reps	rest: 60s
Dumbbell Pullover	3x12 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x12 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s

Back/Traps 6 exercises, 56 mins

Delts/Abs 12 exercises, 2 hrs 13 mins

Barbell Push Press Behind the Neck	3x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Weight Plate Front Raise	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 60s
Dumbbell Bent-Over Raise	4x10 reps	rest: 60s
Dumbbell Reverse Fly	4x12 reps	rest: 60s
Band Sit-Up	4x40 reps	rest: 60s
Hanging Leg Raise	4x40 reps	rest: 60s
Dumbbell Side Bend	4x40 reps	rest: 60s
Oblique Crunch	4x40 reps	rest: 60s
Stability Ball Medicine Ball Sit-Up	3x8 reps	rest: 60s

Triceps/Biceps 8 exercises, 1 hr 11 mins

Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x12 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Hammer Curl	4x8 reps	rest: 60s
Dumbbell Concentration Curl	4x12 reps	rest: 60s

Legs/Abs 14 exercises, 2 hrs 38 mins