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Yoke Training #1

Mario.p11

May 4th 2018

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Yoke Training #1

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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

Day 1
Day 2
Day 3
Day 4
Day 7

Full Body Heavy #1 7 exercises, 1 hr 23 mins

	Barbell Squat	4x6 reps	rest: 120s
		4x6 reps	rest: 120s
	Barbell Stiff-Leg Deadlift	4x6 reps	rest: 120s
		4x6 reps	rest: 120s
	Barbell Decline Bench Press	4x6 reps	rest: 120s
	EZ Bar Curl	4x6 reps	rest: 120s
	Parallel Bar Leg Raise	4x20 reps	rest: 120s

Full Body Light #1 7 exercises, 1 hr 22 mins

	Barbell Incline Bench Press	4x20 reps	rest: 60s
	Barbell Single-Leg Squat	4x20 reps	rest: 60s
	T Bar Row	4x20 reps	rest: 60s
		4x20 reps	rest: 60s
	Cable Lower Chest Raise	4x20 reps	rest: 60s
	Cable Shoulder Extension	4x20 reps	rest: 60s
		4x20 reps	rest: 60s

Full Body Heavy #2 7 exercises, 1 hr 22 mins

		4x6 reps	rest: 120s
	Barbell Military Press	4x6 reps	rest: 120s
	Barbell Bent-Over Row	4x6 reps	rest: 120s
	Barbell Shrug	4x6 reps	rest: 120s
		4x6 reps	rest: 120s
	EZ Bar Tricep Extension	4x6 reps	rest: 120s
	Hanging Leg Raise	4x20 reps	rest: 120s

Full Body Light #2 7 exercises, 1 hr 25 mins

	Barbell Deep Squat	4x20 reps	rest: 60s
	Barbell Rack Pull	4x20 reps	rest: 60s
	Dumbbell Incline Bench Press	4x20 reps	rest: 60s
	Cable Rope Deltoid Row	4x20 reps	rest: 60s
		4x20 reps	rest: 60s
	Dumbbell Incline Curl	4x20 reps	rest: 60s
	Decline Bench Ab Reach	4x20 reps	rest: 60s

Agata 7 exercises, 1 hr 11 mins

	Barbell Squat	3x10 reps	rest: 120s
	Barbell Military Press	3x10 reps	rest: 120s
	Barbell Stiff-Leg Deadlift	3x10 reps	rest: 120s
	Barbell Bent-Over Row	3x10 reps	rest: 120s
	Barbell Bench Press	3x10 reps	rest: 120s
	Cable Shoulder Extension	3x10 reps	rest: 120s
	EZ Bar Curl	3x10 reps	rest: 120s

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