scottlew

Jan 13th 2018

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Push/pull,legs,abs

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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

Training each body part 2x weekly with day 5 being either cardio and abs or use as a catch up day for a missed session.

Push 1 10 exercises, 1 hr 11 mins

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Supported Tricep Extension	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s

Pull / Legs / Abs 1 11 exercises, 59 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Machine Ab Crunch	1x8 reps	rest: 0s
Plank	1x8 reps	rest: 0s
Decline Bench Knee Raise	1x8 reps	rest: 0s

Push 2 10 exercises, 1 hr 12 mins

Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Cable Lower Chest Raise	4x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Pull / Legs / Abs 2 11 exercises, 56 mins

Cable Grip Lat Pulldown (Narrow Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Machine Ab Crunch	1x8 reps	rest: 0s
Plank	1x8 reps	rest: 0s
Decline Bench Knee Raise	1x8 reps	rest: 0s

Cardio, Abs 6 exercises, 1 hr 11 mins