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Body Under Construction

SynthaneeHumbert

Nov 22nd 2017

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Body Under Construction

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Based off of military workout

Biceps/Triceps 8 exercises, 45 mins

	Preacher Curl Machine	4x8 reps	rest: 30s
	Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 30s
	Dumbbell Hammer Curl	3x8 reps	rest: 30s
	Dumbbell Concentration Curl	4x8 reps	rest: 30s
	Barbell Skull Crusher (Reverse Grip)	4x8 reps	rest: 30s
	Barbell Reverse Tricep Bench Press	4x8 reps	rest: 30s
	Bench Dip	3x8 reps	rest: 30s
	Machine Dip	3x8 reps	rest: 30s

Back/Core 7 exercises, 37 mins

	Machine Assisted Pull-Up	4x5 reps	rest: 30s
	Dumbbell One-Arm Row	3x8 reps	rest: 30s
	Cable Seated Row	4x8 reps	rest: 30s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 30s
	Back Hyperextension	3x8 reps	rest: 30s
	Superman	3x8 reps	rest: 30s
		3x8 reps	rest: 60s

Legs/Glutes 9 exercises, 42 mins

	Smith Machine Front Squat	3x8 reps	rest: 30s
	Smith Machine Squat	3x8 reps	rest: 30s
	Machine Seated Leg Curl	3x8 reps	rest: 30s
	Machine Leg Extension	3x8 reps	rest: 30s
	Machine Hip Abduction	3x8 reps	rest: 30s
	Machine Hip Adduction	3x8 reps	rest: 30s
		3x8 reps	rest: 30s
	Bridge	3x8 reps	rest: 30s
	Machine Calf Press	4x8 reps	rest: 30s

Shoulders/Core 8 exercises, 52 mins

	Kettlebell Push Press	4x8 reps	rest: 30s
	Dumbbell Front Raise	3x8 reps	rest: 30s
	Dumbbell Lateral Raise	3x8 reps	rest: 30s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 30s
	Barbell Shrug	3x8 reps	rest: 30s
	Machine Reverse Fly	3x8 reps	rest: 30s
	Hanging Knee Raise	3x8 reps	rest: 30s
	Oblique Crunch	6x30 reps	rest: 30s

Chest/Core 7 exercises, 47 mins

	Barbell Bench Press	4x8 reps	rest: 30s
	Barbell Incline Bench Press	3x8 reps	rest: 30s
	Barbell Decline Bench Press	3x8 reps	rest: 30s
	Machine Fly	3x8 reps	rest: 30s
	Push-Up	3x8 reps	rest: 30s
	Hanging Knee Raise	3x8 reps	rest: 30s
	Oblique Crunch	6x30 reps	rest: 30s

Abs 10 exercises, 20 mins

		1x8 reps	rest: 10s
		1x8 reps	rest: 10s
		1x8 reps	rest: 10s
		1x8 reps	rest: 10s
		1x8 reps	rest: 10s
		1x8 reps	rest: 10s
		1x8 reps	rest: 10s
		1x8 reps	rest: 10s
		1x8 reps	rest: 10s
		1x8 reps	rest: 10s

EVERYDAY - Morning Routine 2 exercises, 37 mins

	Treadmill Running	1x0 reps	rest: 30s
		4x0 reps	rest: 60s

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