raybrrrd11

Feb 19th 2018

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Body by Bialk - Busy Man Bodybuilding

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is intended to build and tone muscle w/ a focus on low impact leg exercises (due to injury recovery) and cardio. For those people that can commit roughly 90 minutes per workout, 3-4 times per week. Add focused diet for a full body transformation.

Day 2
Day 4
Day 1
Day 3

Chest, Triceps, Shoulders, Abs, Cardio 16 exercises, 1 hr 57 mins

Stationary Bike	0x0 reps	rest: 20s
Decline Crunch	3x8 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Arm Circles	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable Seated Row to Neck	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s

Biceps, Back, Abs, Cardio 16 exercises, 2 hrs 2 mins

Stationary Bike	0x0 reps	rest: 25s
Decline Bench Weighted Twist	3x8 reps	rest: 60s
Cable Seated Bicep Curl	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Wood Chop	3x8 reps	rest: 60s
Dumbbell Preacher Curl	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Prisoner Squat	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Bodyweight Walking Lunge	3x8 reps	rest: 60s
Barbell Side Bend	3x8 reps	rest: 60s
Bicep Stretch	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Bodyweight Step-Up	3x8 reps	rest: 60s

Chest, Triceps, Shoulders, Abs, Cardio 17 exercises, 2 hrs 3 mins

Stationary Bike	0x0 reps	rest: 5s
Elliptical Training	0x0 reps	rest: 20s
Decline Crunch	3x8 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
Arm Circles	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s

Biceps, Back, Abs, Cardio/Weekend 11 exercises, 1 hr 46 mins

Stationary Bike	0x0 reps	rest: 40s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Dumbbell Preacher Curl	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Upward Chop	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Bodyweight Step-Up	3x8 reps	rest: 60s