bigcahoonas76

Apr 1st 2018

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Max Muscle Four week Plan master

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6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

2nd phase training

Dumbbell and smith machine

4 weeks to hypertrophy training
to build muscle

3 sets of 15-20
slow reps
30 sec rest

Full Body 27 exercises, 3 hrs 49 mins

Dynamic Chest Stretch	3x8 reps	rest: 30s
Arm Circles	3x8 reps	rest: 30s
Smith Machine Bench Press	4x15 reps	rest: 30s
Machine Fly	3x10 reps	rest: 20s
Cable One-Arm Fly (Stability Ball)	3x10 reps	rest: 20s
Cable One-Arm Fly (Stability Ball)	3x10 reps	rest: 20s
Dumbbell Incline Bench Press	3x8 reps	rest: 30s
Cable One-Arm Seated Row	3x10 reps	rest: 20s
Cable One-Arm Seated Row	3x10 reps	rest: 20s
Cable Seated Row	3x15 reps	rest: 30s
Smith Machine Shoulder Press	3x15 reps	rest: 30s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 30s
Smith Machine Bicep Curl	3x15 reps	rest: 30s
Smith Machine Shrug	3x10 reps	rest: 20s
EZ Bar Decline Close Grip Skull Crusher	3x15 reps	rest: 30s
Seated Hamstring Stretch	3x8 reps	rest: 30s
Seated Hamstring Stretch	3x8 reps	rest: 30s
Quadricep Stretch	3x8 reps	rest: 30s
Quadricep Stretch	3x8 reps	rest: 30s
Smith Machine Stiff-Leg Deadlift	3x15 reps	rest: 30s
Machine Leg Press	3x15 reps	rest: 30s
Calf Press On Leg Press	3x15 reps	rest: 30s
Crunch	3x8 reps	rest: 30s
Cable Kneeling Crunch	3x15 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s
Walking	1x0 reps	rest: 30s

Full Body 33 exercises, 4 hrs 0 min

Dynamic Chest Stretch	3x8 reps	rest: 30s
Overhead Stretch	3x8 reps	rest: 30s
Star Jump	4x8 reps	rest: 30s
Arm Circles	4x8 reps	rest: 30s
Dumbbell Incline Bench Press	4x15 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 30s
Dumbbell Lateral Raise	3x15 reps	rest: 30s
Dumbbell Front Raise	3x10 reps	rest: 20s
Dumbbell Cuban Press	3x10 reps	rest: 20s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 20s
Dumbbell Shoulder Press	3x10 reps	rest: 20s
Dumbbell Arnold Press	3x10 reps	rest: 20s
Smith Machine Shrug	3x10 reps	rest: 30s
Smith Machine Shrug	3x10 reps	rest: 20s
Cable Rope High Pulley Tricep Extension	3x15 reps	rest: 30s
Dumbbell Reverse Bicep Curl	3x10 reps	rest: 30s
Dumbbell Reverse Bicep Curl	3x10 reps	rest: 30s
Dumbbell One-Arm Hammer Curl	3x10 reps	rest: 30s
Dumbbell One-Arm Hammer Curl	3x10 reps	rest: 30s
Dumbbell One-Arm Bicep Curl	3x10 reps	rest: 30s
Dumbbell One-Arm Bicep Curl	3x10 reps	rest: 30s
Hamstring Stretch	3x8 reps	rest: 30s
Hamstring Stretch	3x8 reps	rest: 30s
Quadricep Stretch	3x8 reps	rest: 30s
Quadricep Stretch	3x8 reps	rest: 30s
Machine Leg Press	3x15 reps	rest: 30s
Ankle Circles	3x8 reps	rest: 30s
Calf Press On Leg Press	3x15 reps	rest: 30s
Air Bike	3x15 reps	rest: 30s
Machine Seated Leg Curl	4x15 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s
Walking	1x0 reps	rest: 30s

Full Body 25 exercises, 3 hrs 34 mins

Walking	1x0 reps	rest: 30s
Dynamic Chest Stretch	3x10 reps	rest: 30s
Overhead Stretch	3x10 reps	rest: 30s
Arm Circles	3x10 reps	rest: 30s
Star Jump	3x10 reps	rest: 30s
Dumbbell Incline Fly	4x10 reps	rest: 30s
Smith Machine Incline Bench Press	4x10 reps	rest: 30s
Cable One-Arm Incline Fly (Stability Ball)	3x10 reps	rest: 20s
Cable One-Arm Incline Fly (Stability Ball)	3x10 reps	rest: 20s
Smith Machine Bent-Over Row	3x10 reps	rest: 30s
Cable Rope Deltoid Row	3x10 reps	rest: 30s
Cable Bicep Curl (Supine Close Grip)	3x10 reps	rest: 30s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 30s
Hamstring Stretch	3x10 reps	rest: 30s
Hamstring Stretch	3x10 reps	rest: 30s
Quadricep Stretch	3x10 reps	rest: 30s
Quadricep Stretch	3x10 reps	rest: 30s
Dumbbell Lunge	3x10 reps	rest: 30s
Dumbbell Lunge	3x10 reps	rest: 30s
Machine Leg Press (Wide Stance)	3x10 reps	rest: 30s
Calf Press On Leg Press	3x10 reps	rest: 30s
Reverse Crunch	3x10 reps	rest: 30s
Indoor Cycling	1x0 reps	rest: 30s
Step Machine	1x0 reps	rest: 30s

Chest cables any day 17 exercises, 2 hrs 18 mins

Cable One-Arm Fly (Stability Ball)	4x10 reps	rest: 20s
Cable One-Arm Incline Press	4x10 reps	rest: 20s
Cable One-Arm Incline Fly (Stability Ball)	4x10 reps	rest: 20s
Cable Cross-Over	3x10 reps	rest: 30s
Cable Cross-Over	3x10 reps	rest: 30s
Cable Cross-Over	3x10 reps	rest: 30s
Cable Mid Chest Crossover	3x10 reps	rest: 30s
Cable Upper Chest Crossover	3x10 reps	rest: 30s
Cable One-Arm Preacher Curl (Reverse)	3x10 reps	rest: 30s
Cable One-Arm High Curl	3x10 reps	rest: 30s
Cable One-Arm Preacher Curl (Reverse)	3x10 reps	rest: 30s
Cable One-Arm High Curl	3x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	10x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	10x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	10x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	10x10 reps	rest: 30s
Incline Push-Up Depth Jump	3x10 reps	rest: 20s