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Workout Routine 1

kaiserdrb

Feb 20th 2018

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Workout Routine 1

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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

Chest, legs and back

Tuesday
Wednesday
Thursday
Saturday
Sunday

Back 7 exercises, 1 hr 8 mins

	Barbell Deadlift	6x8 reps	rest: 120s
	Dumbbell One-Arm Row	8x8 reps	rest: 30s
	Cable Lat Pulldown (Wide Grip)	8x8 reps	rest: 10s
	Cable Seated Row	8x8 reps	rest: 30s
	EZ Bar Curl	6x8 reps	rest: 10s
	Dumbbell Hammer Curl	6x8 reps	rest: 10s
		6x8 reps	rest: 30s

Chest 7 exercises, 1 hr 6 mins

	Barbell Bench Press	10x10 reps	rest: 10s
	Dumbbell Incline Bench Press	8x8 reps	rest: 10s
	Bench Dip	8x8 reps	rest: 10s
	Push-Up	8x10 reps	rest: 60s
	Machine Fly	6x8 reps	rest: 10s
	Machine Bench Press	6x8 reps	rest: 30s
	Dumbbell Tricep Extension (Supine)	6x10 reps	rest: 30s

Legs 8 exercises, 1 hr 10 mins

	Barbell Squat	10x10 reps	rest: 10s
		10x8 reps	rest: 30s
	Box Jump Multiple Response	6x10 reps	rest: 10s
	Box Side to Side Shuffle	6x8 reps	rest: 30s
	Barbell Hip Thrust	6x10 reps	rest: 10s
		6x8 reps	rest: 60s
	Cable Hip Abduction	6x10 reps	rest: 10s
		6x10 reps	rest: 30s

Chest 7 exercises, 1 hr 19 mins

	Dumbbell Bench Press	10x10 reps	rest: 60s
	Dumbbell Incline Fly	8x10 reps	rest: 10s
		8x10 reps	rest: 60s
		6x8 reps	rest: 10s
	Dumbbell Pullover	6x8 reps	rest: 60s
	Cable Shoulder Extension	6x8 reps	rest: 10s
	Bench Dip	6x8 reps	rest: 60s

Legs 8 exercises, 1 hr 19 mins

	Barbell Front Squat	8x10 reps	rest: 60s
	Machine Leg Press	8x10 reps	rest: 10s
	Machine Leg Curl (Prone)	8x10 reps	rest: 10s
		8x10 reps	rest: 30s
	Dumbbell Lunge	6x8 reps	rest: 10s
	Machine Calf Raise	6x8 reps	rest: 10s
	Dumbbell Lunge	6x8 reps	rest: 10s
	Dumbbell Stiff-Leg Deadlift	6x8 reps	rest: 60s

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