tomboymad

Dec 5th 2017

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Sergio

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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

Back 7 exercises, 1 hr 20 mins

Chin-Up	4x12 reps	rest: 90s
Chin-Up (Close Grip)	4x12 reps	rest: 90s
Machine Lat Pulldown (Reverse Grip)	4x12 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 90s
Cable Elevated Row	4x12 reps	rest: 90s
T Bar Row	4x12 reps	rest: 90s
Back Hyperextension	4x12 reps	rest: 90s

Arms 8 exercises, 1 hr 33 mins

EZ Bar Curl	4x12 reps	rest: 90s
Dumbbell Alternating Incline Curl	4x12 reps	rest: 90s
Cable Reverse Curl	4x12 reps	rest: 90s
Dumbbell Concentration Curl	4x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 90s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 90s
Dip	4x12 reps	rest: 90s

Legs 9 exercises, 1 hr 45 mins

Machine Leg Press	4x12 reps	rest: 90s
Machine Leg Press (Wide Stance)	4x12 reps	rest: 90s
Machine Seated Leg Curl	4x12 reps	rest: 90s
Machine Single-Leg Press	4x12 reps	rest: 90s
Dumbbell Step-Up	4x12 reps	rest: 90s
Machine Single-Leg Extension	4x12 reps	rest: 90s
Machine Seated Calf Raise	4x12 reps	rest: 90s
Machine Calf Raise	4x12 reps	rest: 90s
Smith Machine Split Squat	4x12 reps	rest: 90s

Shoulders 7 exercises, 1 hr 21 mins

Smith Machine Shoulder Press	4x12 reps	rest: 90s
Dumbbell Lateral Raise	4x12 reps	rest: 90s
Dumbbell Alternating Front Raise	4x12 reps	rest: 90s
Cable Deltoid Raise	4x12 reps	rest: 90s
Machine Reverse Fly	4x12 reps	rest: 90s
Cable Internal Rotation	4x12 reps	rest: 90s
Smith Machine Shrug	4x12 reps	rest: 90s

Chest 8 exercises, 1 hr 33 mins

Dumbbell Incline Bench Press	4x12 reps	rest: 90s
Machine Bench Press	4x12 reps	rest: 90s
Dumbbell Decline Bench Press	4x12 reps	rest: 90s
Machine Fly	4x12 reps	rest: 90s
Dumbbell Decline Fly	4x12 reps	rest: 90s
Cable Lower Chest Raise	4x12 reps	rest: 90s
Machine Inner Chest Press	4x12 reps	rest: 90s
Dumbbell Deep Push-Up	4x12 reps	rest: 90s

Abs & cardio 5 exercises, 1 hr 40 mins