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Chris' Bulk Plan

CGerstner

Mar 12th 2018

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Chris' Bulk Plan

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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

Skinny to fit plan.

Monday
Tuesday
Thursday
Friday

Biceps & Back 9 exercises, 58 mins

	Barbell Curl	3x8 reps	rest: 60s
	Dumbbell Concentration Curl	3x8 reps	rest: 60s
	Barbell Preacher Curl	3x8 reps	rest: 60s
	Cable Bicep Curl	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Back Hyperextension	3x8 reps	rest: 60s
	Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s

Chest & Triceps 9 exercises, 59 mins

	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Decline Fly	3x8 reps	rest: 60s
	Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
	Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Abs & Cardio 7 exercises, 1 hr 37 mins

	Air Bike	3x8 reps	rest: 60s
	Decline Crunch	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Cable Kneeling Crunch	3x8 reps	rest: 60s
	Stability Ball Crunch	3x8 reps	rest: 60s
	Parallel Bar Hip Raise	3x8 reps	rest: 60s
	Running	3x8 reps	rest: 60s

Legs 5 exercises, 33 mins

	Barbell Squat	3x8 reps	rest: 60s
	Barbell Lunge	3x8 reps	rest: 60s
	Barbell Front Squat	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 60s
	Barbell Standing Calf Raise	3x8 reps	rest: 60s

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