ChrisBetts

Aug 28th 2017

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Chris 'n' Kain workout

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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

This routine focuses on building muscle throughout the body.(Bulking)

This will not be a typical bulking routine as it will involve calisthenics and high rep exercises to focus on building strength and tone.

It will invlove splitting particular muscle groups on specific days to maximise effectiveness and results.

Day 5
Day 1
Day 4
Day 2
Day 3

Monday: Chest & Tricips 14 exercises, 2 hrs 29 mins

Treadmill Running	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Machine Fly	5x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s

Tuesday: Back & Shoulders 13 exercises, 2 hrs 18 mins

Rowing	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Leverage Shoulder Press	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s

Wednesday: Legs & Abs 10 exercises, 1 hr 57 mins

Stationary Bike	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s

Thursday: Biceps & Abs 12 exercises, 2 hrs 13 mins

Step Machine	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s

Friday: Cardo 7 exercises, 4 hrs 0 min

Treadmill Running	3x8 reps	rest: 60s
Rowing	3x8 reps	rest: 60s
Step Machine	3x8 reps	rest: 60s
Boxing	3x8 reps	rest: 60s
Indoor Cycling	3x8 reps	rest: 60s
Jump Rope	3x8 reps	rest: 60s
Swimming	3x8 reps	rest: 60s