conor.berridge

Oct 8th 2017

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Beverages full body three week rotation

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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

Cycle each workout on a weekly basis. On the second rotation switch to the secondary workout.

I made this for me because I get bored of repetitive workouts so this gives me a 6 week cycle with quite even body coverage.

1 Back 8 exercises, 1 hr 15 mins

Rowing	1x0 reps	rest: 10s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

1 Back 2 8 exercises, 1 hr 16 mins

Rowing	1x0 reps	rest: 10s
Dumbbell Bent-Over Row	4x10 reps	rest: 60s
T Bar Row	4x10 reps	rest: 60s
Barbell Good Morning	4x10 reps	rest: 60s
Barbell Pullover	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

1 Chest 8 exercises, 1 hr 18 mins

Stationary Bike	1x0 reps	rest: 10s
Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Dumbbell Decline Bench Press	4x10 reps	rest: 60s
Dumbbell Pullover	4x10 reps	rest: 60s
Cable Lower Chest Raise	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

1 Chest 2 8 exercises, 1 hr 19 mins

Stationary Bike	1x0 reps	rest: 10s
Smith Machine Bench Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Dumbbell One-Arm Hammer Press	4x10 reps	rest: 60s
Machine Incline Chest Press	4x10 reps	rest: 60s
Barbell Front Raise Pullover	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

1 Legs 8 exercises, 1 hr 13 mins

Stationary Bike	1x0 reps	rest: 10s
Barbell Squat	4x8 reps	rest: 60s
Barbell Glute Bridge	4x10 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

1 Legs 2 8 exercises, 1 hr 14 mins

Stationary Bike	1x0 reps	rest: 10s
Machine Hip Abduction	4x10 reps	rest: 60s
Machine Hip Adduction	4x10 reps	rest: 60s
Kettlebell Goblet Squat	4x10 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Barbell Glute Bridge	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

1 Shoulders and biceps 0 exercises, 0 min

1 Shoulders and biceps 2 8 exercises, 1 hr 17 mins

Stationary Bike	1x0 reps	rest: 10s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 60s
Cable One-Arm Bicep Curl	4x10 reps	rest: 60s
Cable Lateral Raise	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

1 Triceps and abs 0 exercises, 0 min

1 Triceps and abs 2 8 exercises, 1 hr 11 mins

Stationary Bike	1x0 reps	rest: 10s
Cable Shoulder Extension	4x10 reps	rest: 60s
Weight Plate Russian Twist	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Plank	4x10 reps	rest: 30s
Stationary Bike	1x0 reps	rest: 10s

2 Chest and abs 8 exercises, 1 hr 14 mins

Stationary Bike	1x0 reps	rest: 10s
Barbell Bench Press	4x10 reps	rest: 60s
Cable Kneeling Crunch	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 60s
Dumbbell Decline Bench Press	4x10 reps	rest: 60s
Leg Raise	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

2 Chest and abs 2 8 exercises, 1 hr 15 mins

Stationary Bike	1x0 reps	rest: 10s
Barbell Bench Press	5x5 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Dumbbell Side Bend	4x10 reps	rest: 60s
Weight Plate Russian Twist	4x10 reps	rest: 60s
Machine Bench Press	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

2 Legs 8 exercises, 1 hr 15 mins

Stationary Bike	1x0 reps	rest: 10s
Smith Machine Split Squat	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Barbell Glute Bridge	4x10 reps	rest: 60s
Single-Leg Kickback	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

2 Legs 2 8 exercises, 1 hr 21 mins

Step Machine	1x0 reps	rest: 10s
Barbell Squat	4x10 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 60s
Barbell Lunge	4x10 reps	rest: 60s
Barbell Front Squat	4x10 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s
Dumbbell Step-Up	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 10s

2 Lower back and triceps 9 exercises, 1 hr 16 mins

Stationary Bike	1x0 reps	rest: 10s
Barbell Deadlift	5x5 reps	rest: 60s
Barbell Rack Pull	5x5 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Cross-Leg Side Stretch (Supine)	2x8 reps	rest: 60s
Shell Stretch	2x8 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

2 Lower back and triceps 2 8 exercises, 1 hr 17 mins

Stationary Bike	1x0 reps	rest: 10s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Smith Machine Deadlift	4x10 reps	rest: 60s
Barbell Rack Pull	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x10 reps	rest: 60s
Tricep Push-Up	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

2 Shoulders 8 exercises, 1 hr 14 mins

Stationary Bike	1x0 reps	rest: 10s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 60s
Machine Shoulder Press	4x10 reps	rest: 60s
Cable Upright Row	4x10 reps	rest: 60s
Weight Plate Front Raise	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

2 Shoulders 2 8 exercises, 1 hr 16 mins

Stationary Bike	1x0 reps	rest: 10s
Barbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Dumbbell Bent-Over Raise	4x10 reps	rest: 60s
Cable Lateral Raise	4x10 reps	rest: 60s
Cable External Rotation	4x10 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

2 Upper back and biceps 8 exercises, 1 hr 15 mins

Stationary Bike	1x0 reps	rest: 10s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Barbell Preacher Curl	4x10 reps	rest: 60s
T Bar Row	4x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

2 Upper back and biceps 2 8 exercises, 1 hr 14 mins

Stationary Bike	1x0 reps	rest: 10s
EZ Bar Curl	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Cable Reverse Curl	4x10 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Machine Inverted Row	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

3 Abs and lower back 8 exercises, 1 hr 14 mins

Treadmill Running	1x0 reps	rest: 10s
Barbell Deadlift	4x10 reps	rest: 60s
Cable Kneeling Crunch	4x10 reps	rest: 60s
Barbell Romanian Deadlift	4x10 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Plank	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 10s

3 abs and lower back 2 8 exercises, 1 hr 14 mins

Treadmill Running	1x0 reps	rest: 10s
Barbell Rack Pull	5x5 reps	rest: 60s
Dumbbell Deadlift	4x10 reps	rest: 60s
Dumbbell Side Bend	4x10 reps	rest: 60s
Weighted Side Touch	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Forearm Plank with Hip Abduction	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 10s

3 Biceps and triceps 8 exercises, 1 hr 16 mins

Stationary Bike	1x0 reps	rest: 10s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

3 Biceps and triceps 2 8 exercises, 1 hr 16 mins

Treadmill Running	1x0 reps	rest: 10s
Dip	4x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x10 reps	rest: 60s
Barbell Tricep Extension	4x10 reps	rest: 60s
Cable Reverse Curl	4x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 60s
Barbell Preacher Curl	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

3 Legs 8 exercises, 1 hr 14 mins

Stationary Bike	1x0 reps	rest: 10s
Smith Machine Split Squat	4x10 reps	rest: 60s
Machine Hip Abduction	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Kettlebell Goblet Squat	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

3 Legs 2 8 exercises, 1 hr 13 mins

Stationary Bike	1x0 reps	rest: 10s
Barbell Deep Squat	4x10 reps	rest: 60s
Barbell Seated Calf Raise	4x10 reps	rest: 60s
Machine Hip Abduction	4x10 reps	rest: 60s
Machine Hip Adduction	4x10 reps	rest: 60s
Barbell Glute Bridge	4x10 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

3 Shoulders and chest 8 exercises, 1 hr 16 mins

Stationary Bike	1x0 reps	rest: 10s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Pullover	4x10 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

3 Shoulders and chest 2 8 exercises, 1 hr 16 mins

Rowing	1x0 reps	rest: 10s
Barbell Military Press	4x10 reps	rest: 60s
Cable Lower Chest Raise	4x10 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Barbell Upright Row	4x10 reps	rest: 60s
Smith Machine Shrug	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

3 Upper back 8 exercises, 1 hr 14 mins

Rowing	1x0 reps	rest: 10s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
T Bar Row	4x10 reps	rest: 60s
Cable Rope Lat Pulldown	4x10 reps	rest: 60s
Cable Standing Row	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s

3 Upper back 2 8 exercises, 1 hr 15 mins

Stationary Bike	1x0 reps	rest: 10s
T Bar Row	4x10 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Dumbbell Bent-Over Row	4x10 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x10 reps	rest: 60s
Smith Machine Bent-Over Row	4x10 reps	rest: 60s
Barbell Pullover	4x10 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 10s