armygrunt4life

Jun 4th 2018

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12 week ripped

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Leg Day weeks 10,11,12

chest, shoulder, bi (4,5,6) 10 exercises, 2 hrs 32 mins

Treadmill Running	1x0 reps	rest: 15s
Smith Machine Decline Bench Press	5x5 reps	rest: 180s
Smith Machine Shoulder Press	5x8 reps	rest: 180s
Preacher Curl Machine	7x10 reps	rest: 90s
EZ Bar Tricep Extension (Close Grip)	5x10 reps	rest: 90s
Cable Upright Row	3x15 reps	rest: 180s
Dumbbell Decline Press	5x5 reps	rest: 90s
Cable Incline Fly	6x5 reps	rest: 60s
Cable Cross-Over	5x8 reps	rest: 90s
	8x8 reps	rest: 90s

Chest,shoulder,tri(7,8,9) 9 exercises, 1 hr 58 mins

Walking	1x0 reps	rest: 15s
Dumbbell Press (Stability Ball)	4x10 reps	rest: 60s
Dumbbell Shoulder Press (Stability Ball)	4x10 reps	rest: 60s
EZ Bar Curl	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	8x12 reps	rest: 60s
Dumbbell One-Arm Row	6x15 reps	rest: 60s
Cable Incline Fly	6x10 reps	rest: 60s
Dumbbell Decline Press	4x10 reps	rest: 60s
Leverage Incline Chest Press	8x10 reps	rest: 60s

Shoulder,chest,tri (1,2,3) 8 exercises, 1 hr 36 mins

Walking	1x0 reps	rest: 15s
Smith Machine Incline Bench Press	5x5 reps	rest: 180s
Dumbbell Seated Shoulder Press	5x8 reps	rest: 60s
Cable Bicep Curl	5x8 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palm in)	3x8 reps	rest: 60s
Cable Incline Fly	6x10 reps	rest: 90s
	6x8 reps	rest: 60s

tri,shoulder,biceps (10,11,12) 11 exercises, 4 hrs 0 min

Walking	1x0 reps	rest: 180s
Dip	5x10 reps	rest: 120s
Machine Assisted Chin-Up	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Smith Machine Shoulder Press	4x10 reps	rest: 180s
Preacher Curl Machine	10x10 reps	rest: 60s
	6x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x10 reps	rest: 60s
Cable Tricep Kickback	6x10 reps	rest: 60s
Dumbbell Decline Press	4x10 reps	rest: 180s
Dumbbell Decline Fly	4x10 reps	rest: 180s

cardio 6 exercises, 4 hrs 0 min

Legs & Abs (1,2,3) 8 exercises, 1 hr 41 mins

Walking	1x0 reps	rest: 15s
Smith Machine Squat	5x5 reps	rest: 180s
Barbell Seated Calf Raise	5x8 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	5x5 reps	rest: 180s
Parallel Bar Hip Raise	10x8 reps	rest: 60s
	3x8 reps	rest: 60s
	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	5x10 reps	rest: 40s

legs, back, abs (10,11,12) 10 exercises, 4 hrs 0 min

Walking	1x0 reps	rest: 180s
Machine Leg Press	5x5 reps	rest: 120s
Smith Machine Stiff-Leg Deadlift	5x5 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
	5x15 reps	rest: 60s
	4x8 reps	rest: 60s
Parallel Bar Hip Raise	5x15 reps	rest: 90s
Dumbbell Shoulder Shrug	4x15 reps	rest: 120s
Cable Shrug	4x15 reps	rest: 120s
Treadmill Running	1x0 reps	rest: 60s

Legs, back, abs (7,8,9) 9 exercises, 1 hr 51 mins

Legs, shoulders (4,5,6) 11 exercises, 2 hrs 50 mins

Walking	1x0 reps	rest: 15s
Smith Machine Bent-Over Row	5x8 reps	rest: 180s
Smith Machine Shrug	5x10 reps	rest: 90s
Barbell Behind the Back Shrug	5x10 reps	rest: 90s
Machine Leg Extension	5x10 reps	rest: 90s
Machine Leg Curl (Prone)	5x10 reps	rest: 90s
Barbell Seated Calf Raise	5x10 reps	rest: 90s
	3x20 reps	rest: 60s
Cable Shrug	5x10 reps	rest: 90s
Dumbbell Shoulder Shrug	5x10 reps	rest: 90s
Dumbbell Calf Raise	10x10 reps	rest: 180s

bi, tri, shoulder (4,5,6) 9 exercises, 2 hrs 16 mins

Walking	1x0 reps	rest: 15s
Dumbbell Bench Press	4x10 reps	rest: 90s
Dumbbell Front Raise	8x10 reps	rest: 90s
EZ Bar Curl	4x12 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	4x15 reps	rest: 90s
Cable Dual Overhead Curl	4x15 reps	rest: 90s
Cable Cross-Over	5x10 reps	rest: 90s
Machine Bench Press	12x10 reps	rest: 90s

Chest, bicep, back (1,2,3) 9 exercises, 1 hr 47 mins

Walking	1x0 reps	rest: 15s
Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
Dumbbell Bicep Curl	4x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 90s
Barbell Upright Row	3x15 reps	rest: 90s
Cable Incline Fly	6x10 reps	rest: 90s
Cable Cross-Over	4x10 reps	rest: 90s
	4x10 reps	rest: 90s

Chest,shoulder,tri (10,11,12) 9 exercises, 4 hrs 0 min

Walking	1x0 reps	rest: 180s
Bench Push-Up	4x30 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell One-Arm Bicep Curl	8x12 reps	rest: 0s
Dumbbell One-Arm Tricep Extension	8x12 reps	rest: 0s
Cable Front Lat Pulldown (Close Grip)	4x15 reps	rest: 60s
Cable Cross-Over	4x15 reps	rest: 120s
Cable Incline Fly	6x15 reps	rest: 120s
	4x15 reps	rest: 120s

Chest,shoulder,tri(7,8,9) 9 exercises, 1 hr 42 mins

leg, arms, back (10,11,12) 10 exercises, 4 hrs 0 min

Legs, back, abs (1,2,3) 11 exercises, 2 hrs 20 mins

Legs,back,abs (4,5,6) 10 exercises, 2 hrs 19 mins

Walking	1x0 reps	rest: 15s
Smith Machine Hack Squat	4x15 reps	rest: 180s
Smith Machine Stiff-Leg Deadlift	4x15 reps	rest: 180s
Cable Seated Row	4x15 reps	rest: 90s
Parallel Bar Leg Raise	4x12 reps	rest: 90s
Crunch	4x40 reps	rest: 90s
	4x15 reps	rest: 90s
	4x15 reps	rest: 90s
Cable V-Bar Row	4x15 reps	rest: 90s
Dumbbell Shoulder Shrug	5x15 reps	rest: 90s

Legs,back,abs(7,8,9) 7 exercises, 1 hr 31 mins