Body by Bialk - Busy Man Bodybuilding_Mass

raybrrrd11

Apr 30th 2018

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Body by Bialk - Busy Man Bodybuilding_Mass

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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

This routine is intended to build muscle w/ a focus on low impact leg exercises (due to injury recovery) and cardio. For those people that can commit roughly 90 minutes per workout, 3-4 times per week. Add focused diet for a full body transformation.

Day 2
Day 4
Day 1
Day 3

Chest, Triceps, Shoulders & Abs 14 exercises, 1 hr 51 mins

Stationary Bike	0x0 reps	rest: 25s
Push-Up	3x15 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Scissor Kick	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s

Biceps, Back & Abs 11 exercises, 1 hr 38 mins

Stationary Bike	0x0 reps	rest: 30s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Decline Bench Weighted Twist	3x25 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s

Chest, Triceps, Shoulders & Abs 15 exercises, 3 hrs 26 mins

Stationary Bike	1x0 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Dumbbell Decline Press	3x8 reps	rest: 60s
Dumbbell Pullover on Stability Ball	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s

Biceps, Back & Abs 12 exercises, 2 hrs 12 mins

Stationary Bike	1x0 reps	rest: 60s
Decline Bench Weighted Twist	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable V-Bar Row	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Bird Dog	3x8 reps	rest: 60s