HavocMano

Mar 3rd 2018

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Upper lower body split(Havoc)

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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

The above split program mainly concentrates on muscle gaining and to improve strength.

Biceps &Triceps A / OFF 8 exercises, 51 mins

Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Upper body A 8 exercises, 58 mins

Barbell Bench Press	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Cable V Bar Pulldown	3x12 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s

Lower body A 8 exercises, 50 mins

Biceps & Triceps B /OFF 8 exercises, 53 mins

Dumbbell Incline Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Upper body B 8 exercises, 52 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Elevated Row	3x8 reps	rest: 60s

Lower body B 8 exercises, 50 mins