JR's Muscle-building Routine

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

For maximum muscle building, control each rep (1s up, 1s down, squeezing the muscle for 2-3s at maximum contraction) and keep to the specified rest time between sets. Always be conscious of what muscles you're working; really feel them working (mind-muscle connection).

Link each exercise that has a zero rest period to the exercise immediately below it to form a superset or tri-set!

Push-ups/sit-ups:
These assist with conditioning. Perform the reps fast until failure but with full range of motion. Do these at least on every weights day but separated from the weights session by at least four hours.

Lower Body 11 exercises, 1 hr 19 mins

Barbell Squat	5x12 reps	rest: 60s
Machine Leg Press	3x2 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 45s
Machine Leg Extension	4x10 reps	rest: 45s
Machine Calf Raise	3x15 reps	rest: 45s
Machine Seated Calf Raise	3x15 reps	rest: 45s
Dumbbell Walking Lunge	2x16 reps	rest: 45s
Cable Kneeling Crunch	4x15 reps	rest: 45s
Dragon Flag	2x5 reps	rest: 60s
Cable Wood Chop	4x10 reps	rest: 15s
Cable Reverse Wood Chop	4x10 reps	rest: 15s

Chest and Triceps 10 exercises, 1 hr 8 mins

Dumbbell Incline Bench Press	4x12 reps	rest: 45s
Dumbbell Bench Press	4x10 reps	rest: 45s
Dumbbell Decline Bench Press	3x10 reps	rest: 45s
Dumbbell Pullover	3x10 reps	rest: 45s
Cable Incline Fly	3x10 reps	rest: 0s
Tricep Push-Up	3x15 reps	rest: 45s
Weighted Tricep Dip	4x12 reps	rest: 45s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 45s
EZ Bar Incline Tricep Extension	3x10 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 45s

Back and Biceps 10 exercises, 1 hr 21 mins

Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 45s
Barbell Deadlift	5x10 reps	rest: 90s
Cable Seated Row	4x10 reps	rest: 45s
Dumbbell Incline Bench Row	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 45s
EZ Bar Curl	5x10 reps	rest: 45s
EZ Bar Curl (Reverse Grip)	3x12 reps	rest: 45s
Dumbbell Incline Spider Curl	3x10 reps	rest: 45s
Dumbbell Incline Curl	4x10 reps	rest: 0s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 45s

Shoulders 9 exercises, 1 hr 7 mins

Dumbbell Seated Shoulder Press	5x10 reps	rest: 45s
Machine Reverse Fly	4x10 reps	rest: 45s
Dumbbell Lateral Raise	4x10 reps	rest: 0s
Dumbbell Front Raise	4x10 reps	rest: 0s
Dumbbell Bent-Over Raise	4x10 reps	rest: 60s
Dumbbell One-Arm Incline Lateral Raise	4x10 reps	rest: 45s
Cable Incline Pulldown (Supine)	4x10 reps	rest: 45s
Cable Rope Face Pull	4x12 reps	rest: 45s
	4x12 reps	rest: 45s