charlesewilliams3rd

Feb 14th 2018

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Lift Plan

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

For summer. Me and Maddi

Chest 9 exercises, 59 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Straight Arm Crossover	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s

Back and Abs 13 exercises, 1 hr 22 mins

Pull-Up	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Leg Raise with Hip Thrust	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s

Arms 12 exercises, 1 hr 18 mins

Barbell Curl	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Wrist Roller	3x8 reps	rest: 60s

Legs 13 exercises, 1 hr 23 mins

Shoulders and Abs 18 exercises, 1 hr 52 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Leverage Shoulder Press	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Decline Bench Weighted Twist	3x8 reps	rest: 60s
Seated Bench Leg Pull-In	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s