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Nathan's Workout

naickernathan

Sep 3rd 2017

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Nathan's Workout

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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

Monday
Tuesday
Wednesday
Thursday
Friday

Chest 6 exercises, 1 hr 4 mins

	Barbell Bench Press	5x10 reps	rest: 60s
	Dumbbell Bench Press	5x10 reps	rest: 60s
	Dumbbell Incline Bench Press	5x10 reps	rest: 60s
	Cable Cross-Over	5x10 reps	rest: 60s
	Machine Assisted Dip	5x10 reps	rest: 60s
	Machine Ab Crunch	5x10 reps	rest: 60s

Back 6 exercises, 1 hr 2 mins

	Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
	Barbell Deadlift	5x10 reps	rest: 60s
	Cable Seated Row	5x10 reps	rest: 60s
	Machine Seated Row	5x10 reps	rest: 60s
	Dumbbell Bent-Over Row	5x10 reps	rest: 60s
	Cable Kneeling Crunch	5x10 reps	rest: 60s

Shoulders 6 exercises, 1 hr 2 mins

	Dumbbell Lateral Raise	5x10 reps	rest: 60s
	Dumbbell One-Arm Front Raise	5x10 reps	rest: 60s
	Dumbbell Shoulder Press	5x10 reps	rest: 60s
	Dumbbell Shoulder Press	5x10 reps	rest: 60s
	Cable Upright Row	5x10 reps	rest: 60s
	Leg Raise	5x10 reps	rest: 60s

Legs 7 exercises, 1 hr 9 mins

	Machine Leg Press	5x10 reps	rest: 60s
	Machine Leg Extension	5x10 reps	rest: 60s
	Machine Seated Leg Curl	5x10 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	5x10 reps	rest: 60s
	Machine Calf Press	5x10 reps	rest: 60s
	Bridge	5x10 reps	rest: 60s
	Crunch	5x10 reps	rest: 60s

Arms 7 exercises, 1 hr 13 mins

	Dumbbell Alternating Bicep Curl	5x10 reps	rest: 60s
	Dumbbell Hammer Curl	5x10 reps	rest: 60s
	Preacher Curl Machine	5x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	5x10 reps	rest: 60s
	Dumbbell Seated Tricep Press	5x10 reps	rest: 60s
	Barbell Bench Press (Close Grip)	5x10 reps	rest: 60s
	Weight Plate Russian Twist	5x10 reps	rest: 60s

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