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lower upper for absolute cunts

lowellb123

Dec 2nd 2017

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lower upper for absolute cunts

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Lyle McDonald's gbr variant

Monday
Tuesday
Thursday
Friday

lower 5 exercises, 47 mins

	Barbell Squat	4x6 reps	rest: 180s
	Barbell Deadlift	1x6 reps	rest: 180s
	Machine Leg Press	3x12 reps	rest: 60s
	Machine Leg Curl (Prone)	3x12 reps	rest: 60s
	Machine Seated Calf Raise	3x6 reps	rest: 180s

upper 6 exercises, 1 hr 5 mins

	Barbell Bench Press	4x6 reps	rest: 180s
	Barbell Bent-Over Row	4x6 reps	rest: 180s
	Barbell Military Press	4x6 reps	rest: 180s
	Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
	Barbell Tricep Extension (Supine)	2x12 reps	rest: 60s
	Barbell Curl	2x12 reps	rest: 60s

lower 2 5 exercises, 46 mins

	Barbell Squat	4x6 reps	rest: 180s
	Barbell Deadlift	2x6 reps	rest: 180s
	Machine Leg Press	3x12 reps	rest: 60s
	Machine Leg Curl (Prone)	3x12 reps	rest: 60s
	Barbell Standing Calf Raise	3x12 reps	rest: 60s

upper 2 6 exercises, 1 hr 5 mins

	Barbell Bench Press	4x6 reps	rest: 180s
	Barbell Bent-Over Row	4x6 reps	rest: 180s
	Barbell Military Press	4x6 reps	rest: 180s
	Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
	Barbell Tricep Extension (Supine)	2x12 reps	rest: 60s
	Barbell Curl	2x12 reps	rest: 60s

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