tstun

Mar 13th 2018

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Ff4X Build Phase

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 Chest, Back, Abs 14 exercises, 1 hr 40 mins

Treadmill Running	1x1 reps	rest: 10s
Dumbbell Incline Bench Press	4x10 reps	rest: 40s
Dumbbell Fly	3x10 reps	rest: 40s
Cable One-Arm Incline Press	3x10 reps	rest: 40s
Dumbbell Incline Bench Press (Hammer Grip)	4x10 reps	rest: 40s
Cable Cross-Over	4x10 reps	rest: 40s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 40s
Dumbbell One-Arm Pullover (Stability Ball)	3x10 reps	rest: 40s
Machine Lat Pulldown (Reverse Grip)	4x10 reps	rest: 40s
Leverage Machine Iso Row	3x10 reps	rest: 40s
Dumbbell Bent-Over Row	3x12 reps	rest: 40s
Cable One-Arm Row	4x10 reps	rest: 40s
One-Knee to Chest (Supine)	4x10 reps	rest: 40s
Crunch	4x10 reps	rest: 40s

Day 2 Quad Hams Calves 9 exercises, 1 hr 4 mins

Day 3 Shoulders Arms 14 exercises, 1 hr 39 mins

Dumbbell Shoulder Shrug	4x10 reps	rest: 40s
Dumbbell Upright Row	4x10 reps	rest: 40s
Dumbbell One-Arm Incline Lateral Raise	3x10 reps	rest: 40s
Dumbbell Alternating Lateral Raise	4x10 reps	rest: 40s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 40s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 40s
EZ Bar Decline Close Grip Skull Crusher	4x10 reps	rest: 40s
Cable Shoulder Extension	4x10 reps	rest: 40s
Cable One-Arm Tricep Extension	3x10 reps	rest: 40s
Dumbbell Incline Curl	3x10 reps	rest: 40s
Dumbbell Concentration Curl	4x10 reps	rest: 40s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 40s
Dumbbell Supinated One-Arm Wrist Curl	3x12 reps	rest: 40s
Dumbbell One-Arm Wrist Curl (Pronated)	3x12 reps	rest: 40s

Day 4 Legs Chest Back 10 exercises, 1 hr 8 mins

Barbell Deadlift	4x10 reps	rest: 40s
Dumbbell Bench Press	4x10 reps	rest: 40s
Dumbbell Incline Fly	3x10 reps	rest: 40s
Cable Cross-Over	4x10 reps	rest: 40s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 40s
Dumbbell One-Arm Pullover (Stability Ball)	3x10 reps	rest: 40s
Cable Seated Row	3x10 reps	rest: 40s
Dumbbell Bent-Over Row	3x12 reps	rest: 40s
Dumbbell Upright Row	4x10 reps	rest: 40s
Calf Press On Leg Press	4x12 reps	rest: 40s