Nik1977

Jan 5th 2018

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3 Day Split

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full Body workout (Mon) 13 exercises, 1 hr 13 mins

Barbell Deep Squat	3x8 reps	rest: 30s
Barbell Bench Press	3x8 reps	rest: 30s
Barbell Deadlift	3x8 reps	rest: 30s
Barbell Military Press	3x8 reps	rest: 30s
EZ Bar Curl	3x8 reps	rest: 30s
Bodyweight Calf Raise	3x8 reps	rest: 30s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 30s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s

Push: Chest Triceps 11 exercises, 1 hr 20 mins

Push-Up	5x10 reps	rest: 15s
Crunch	5x50 reps	rest: 30s
Barbell Bench Press	4x15 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 15s
Dumbbell Incline Bench Press	3x12 reps	rest: 15s
Barbell Tricep Extension (Supine)	3x15 reps	rest: 30s
Barbell Wrist Curl (Posterior)	3x15 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x12 reps	rest: 30s
Cable Lower Chest Raise	3x15 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s

Abs: Tues 11 exercises, 44 mins

Full body workout (Wed) 8 exercises, 49 mins

Barbell Deep Squat	4x8 reps	rest: 30s
Barbell Bench Press	4x8 reps	rest: 30s
Barbell Deadlift	4x8 reps	rest: 30s
Barbell Military Press	4x8 reps	rest: 30s
EZ Bar Curl	4x8 reps	rest: 30s
Bodyweight Calf Raise	4x8 reps	rest: 30s
Barbell Wrist Curl (Posterior)	4x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 30s

Pull: Back and Biceps 12 exercises, 1 hr 12 mins

Push-Up	5x10 reps	rest: 30s
Crunch	4x20 reps	rest: 30s
Barbell Good Morning	3x10 reps	rest: 30s
Barbell Deadlift	3x10 reps	rest: 30s
T Bar Row	3x15 reps	rest: 30s
Cable Seated Row	3x20 reps	rest: 30s
EZ Bar Curl	4x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s
Dumbbell Concentration Curl	3x10 reps	rest: 30s
Barbell Bench Press	2x8 reps	rest: 30s
Barbell Deep Squat	2x8 reps	rest: 30s

Abs: Thurs 12 exercises, 49 mins

Full body workout (FRI) 10 exercises, 49 mins

Barbell Deep Squat	3x8 reps	rest: 30s
Barbell Bench Press	4x8 reps	rest: 30s
Dumbbell Fly	3x8 reps	rest: 30s
Barbell Deadlift	3x8 reps	rest: 30s
Dumbbell Bent-Over Row	3x8 reps	rest: 30s
Barbell Military Press	3x8 reps	rest: 30s
EZ Bar Curl	3x8 reps	rest: 30s
Bodyweight Calf Raise	2x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	2x8 reps	rest: 30s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 30s

Shoulders & Legs 12 exercises, 1 hr 10 mins

Push-Up	5x14 reps	rest: 30s
Crunch	5x20 reps	rest: 30s
Barbell Military Press	4x10 reps	rest: 30s
Weight Plate Front Raise	2x25 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 30s
Barbell Shrug	3x8 reps	rest: 30s
Barbell Squat	3x8 reps	rest: 30s
Dumbbell Calf Raise	3x8 reps	rest: 30s
Dumbbell Seated Arnold Press	3x8 reps	rest: 30s
Machine Leg Extension	3x8 reps	rest: 30s
Machine Leg Curl (Prone)	3x8 reps	rest: 30s