Muscle Wiki Workout

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RATING: 89 (FROM 3 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full body workout from musclewiki.org

Chest / Triceps 9 exercises, 58 mins

Barbell Bench Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Weighted Three Bench Dip	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s

Leg Day 9 exercises, 58 mins

Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Hack Squat	3x10 reps	rest: 60s
Dumbbell Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Hamstring Curl	3x8 reps	rest: 60s
Bent Knee Hip Raise	3x8 reps	rest: 60s

Shoulders / Biceps 9 exercises, 58 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s

Abs / Cardio 5 exercises, 30 mins

Back Day 7 exercises, 45 mins