Ollie routine 1

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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

2 weeks from 21/8/17

Shoulders and back 11 exercises, 1 hr 19 mins

Rowing	1x0 reps	rest: 3s
Barbell Deadlift	4x10 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 0s
Dumbbell Incline Bench Row	3x10 reps	rest: 90s
Barbell Military Press	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 90s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Machine Calf Raise	3x30 reps	rest: 60s
Rowing	1x0 reps	rest: 3s

Chest 10 exercises, 1 hr 1 min

Dumbbell Decline Bench Press	3x10 reps	rest: 0s
Elevated Push-Up	3x10 reps	rest: 60s
Dumbbell One-Arm Bench Press	3x10 reps	rest: 0s
Dumbbell One-Arm Bench Press	3x10 reps	rest: 90s
Dumbbell Incline Bench Press	3x10 reps	rest: 0s
Push-Up	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 0s
Clap Push-Up	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s

Rest 0 exercises, 0 min

Arms 8 exercises, 58 mins

Chin-Up	1x50 reps	rest: 90s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x10 reps	rest: 0s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Barbell Curl	3x21 reps	rest: 90s
Bench Dip	3x15 reps	rest: 60s
Chin-Up	1x50 reps	rest: 60s

Legs 5 exercises, 46 mins

Arms and chest 9 exercises, 1 hr 6 mins

Barbell Tricep Extension (Supine)	3x15 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 0s
Push-Up	3x20 reps	rest: 90s
Dip	3x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 0s
Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Pull-Up	1x15 reps	rest: 90s