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Visual Impact Muscle Building

giraldiego

Aug 30th 2017

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Visual Impact Muscle Building

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

From the book of the same name

Day 1
Day 3
Day 4
Day 5

Chest, Shoulder, Triceps 7 exercises, 49 mins

	Weighted Tricep Dip	4x8 reps	rest: 60s
	Barbell Incline Bench Press	5x12,10,8,6,15 reps	rest: 60s
	Dumbbell Incline Fly	4x12,10,8,6 reps	rest: 60s
	Dumbbell Incline Bench Press	4x12,10,8,6,15 reps	rest: 60s
	Handstand Push-Up	4x8 reps	rest: 60s
	Push-Up (Close Hand)	4x8 reps	rest: 60s
		4x8 reps	rest: 60s

Back, Biceps, Abs 12 exercises, 1 hr 50 mins

	Assisted Hyperextension	4x8 reps	rest: 60s
	Weighted Pull-Up	4x8 reps	rest: 120s
	Barbell Ab Rollout (Kneeling)	4x8 reps	rest: 60s
	Chin-Up	4x8 reps	rest: 120s
	Hanging Leg Raise	4x8 reps	rest: 60s
	Machine Inverted Row	4x8 reps	rest: 120s
	Plank	4x8 reps	rest: 60s
	Parallel Bar Leg Raise	4x8 reps	rest: 60s
	Hanging Pike	4x8 reps	rest: 60s
	Seated Bench Leg Pull-In	4x8 reps	rest: 60s
	Pull-Up	4x8 reps	rest: 120s
	Plank	4x8 reps	rest: 60s

Legs 7 exercises, 1 hr 0 min

	Barbell Squat	4x8 reps	rest: 60s
	Dumbbell Lunge	4x8 reps	rest: 60s
	Barbell Romanian Deadlift	4x8 reps	rest: 60s
	Single-Leg Squat	4x8 reps	rest: 60s
	Stability Ball Hamstring Curl to Bridge	4x8 reps	rest: 60s
	Dumbbell Calf Raise	4x8 reps	rest: 60s
	Dumbbell Step-Up	4x8 reps	rest: 60s

Legs Bodyweitght 7 exercises, 58 mins

	Prisoner Squat	4x8 reps	rest: 60s
	Dumbbell Lunge	4x8 reps	rest: 60s
	Barbell Squat	4x8 reps	rest: 60s
	Single-Leg Squat	4x8 reps	rest: 60s
	Barbell Deadlift	4x8 reps	rest: 60s
	Machine Leg Curl (Prone)	4x8 reps	rest: 60s
	Dumbbell Squat	4x8 reps	rest: 60s

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