Mike's 4Day Medium Weight Workout

DOWNLOADS/VIEWS: 2/406

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Rest Day 0 exercises, 0 min

legs 0 exercises, 0 min

Arms 6 exercises, 55 mins

Barbell Curl	3x12 reps	rest: 90s
Dumbbell Alternating Preacher Curl	3x12 reps	rest: 90s
Dumbbell Zottman Curl	3x12 reps	rest: 90s
Barbell Tricep Extension	3x12 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 90s
Barbell Seated Tricep Extension	3x12 reps	rest: 90s

Shoulders and Back 6 exercises, 1 hr 2 mins

Dumbbell Seated Arnold Press	3x12 reps	rest: 120s
Dumbbell Shoulder Shrug	3x12 reps	rest: 120s
Dumbbell Lateral Raise	3x12 reps	rest: 120s
Cable V Bar Pulldown	3x12 reps	rest: 120s
Cable Seated Row	3x12 reps	rest: 120s
Leverage Machine Iso Row	3x12 reps	rest: 120s

Chest and Legs 9 exercises, 1 hr 34 mins

Machine Leg Extension	4x20 reps	rest: 90s
Machine Seated Leg Curl	4x20 reps	rest: 90s
Machine Seated Calf Raise	4x20 reps	rest: 90s
Barbell Bench Press	3x12 reps	rest: 90s
Cable Lower Chest Raise	3x12 reps	rest: 90s
Barbell Decline Bench Press	3x12 reps	rest: 90s
Cable Cross-Over	3x12 reps	rest: 90s
Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Cable Mid Chest Crossover	3x12 reps	rest: 90s