daniel.lamberton

Sep 23rd 2018

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Shortcut size week 1-4

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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

chest, tris, calves 9 exercises, 1 hr 27 mins

Barbell Bench Press	4x15 reps	rest: 60s
Barbell Incline Bench Press	3x15 reps	rest: 60s
Dumbbell Incline Fly	3x15 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 60s
Machine Calf Raise	4x30 reps	rest: 60s
Machine Seated Calf Raise	4x30 reps	rest: 60s

back, bis, abs 10 exercises, 1 hr 33 mins

shoulders, traps calves 7 exercises, 1 hr 11 mins

Dumbbell Seated Shoulder Press	4x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Cable Front Raise	3x15 reps	rest: 60s
Cable Reverse Fly	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	4x15 reps	rest: 60s
Machine Seated Calf Raise	4x30 reps	rest: 60s
Calf Press On Leg Press	4x30 reps	rest: 60s

legs and abs 8 exercises, 1 hr 13 mins

Barbell Squat	4x15 reps	rest: 60s
Machine Single-Leg Press	3x15 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Barbell Hip Thrust	3x20 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Plank	3x15 reps	rest: 60s

chest, tris, calves 9 exercises, 1 hr 14 mins

Barbell Bench Press	4x11 reps	rest: 60s
Barbell Incline Bench Press	3x11 reps	rest: 60s
Dumbbell Incline Fly	3x11 reps	rest: 60s
Cable Cross-Over	3x11 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x11 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x11 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x11 reps	rest: 60s
Machine Calf Raise	4x20 reps	rest: 60s
Machine Seated Calf Raise	4x20 reps	rest: 60s

back, bis, abs 10 exercises, 1 hr 19 mins

Dumbbell Bent-Over Row	4x11 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x11 reps	rest: 60s
	3x11 reps	rest: 60s
Cable Shoulder Extension	3x11 reps	rest: 60s
Barbell Curl	4x11 reps	rest: 60s
Dumbbell Incline Curl	3x11 reps	rest: 60s
Cable One-Arm High Curl	3x11 reps	rest: 60s
Hanging Leg Raise	3x19 reps	rest: 60s
Bench Weighted Decline Crunch	3x19 reps	rest: 60s
Dumbbell Side Bend	3x19 reps	rest: 60s

shoulders, traps, calves 7 exercises, 1 hr 0 min

Dumbbell Seated Shoulder Press	4x11 reps	rest: 60s
Dumbbell Lateral Raise	3x11 reps	rest: 60s
Cable Front Raise	3x11 reps	rest: 60s
Cable Reverse Fly	3x11 reps	rest: 60s
Dumbbell Shoulder Shrug	4x11 reps	rest: 60s
Machine Seated Calf Raise	4x20 reps	rest: 60s
Calf Press On Leg Press	4x20 reps	rest: 60s

legs, abs 8 exercises, 1 hr 10 mins

Barbell Squat	4x11 reps	rest: 60s
Machine Single-Leg Press	3x11 reps	rest: 60s
Machine Leg Extension	3x11 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x11 reps	rest: 60s
Machine Leg Curl (Prone)	3x11 reps	rest: 60s
Hanging Leg Raise	3x19 reps	rest: 60s
Bench Weighted Decline Crunch	3x19 reps	rest: 60s
	3x60 reps	rest: 60s

Chest, tris, calves 9 exercises, 1 hr 5 mins

Barbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Machine Calf Raise	4x14 reps	rest: 60s
Machine Seated Calf Raise	4x14 reps	rest: 60s

back, bis, abs 10 exercises, 1 hr 11 mins

Dumbbell Bent-Over Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 60s
Barbell Hip Thrust	3x14 reps	rest: 60s
Cable Kneeling Crunch	3x14 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x14 reps	rest: 60s

shoulders, traps, calves 7 exercises, 53 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x14 reps	rest: 60s
Calf Press On Leg Press	4x14 reps	rest: 60s

legs abs 8 exercises, 1 hr 1 min

Barbell Squat	4x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Hip Thrust	3x14 reps	rest: 60s
Cable Kneeling Crunch	3x14 reps	rest: 60s
Cable Wood Chop	3x14 reps	rest: 60s

chest, tris, calves 9 exercises, 57 mins

Barbell Bench Press	4x5 reps	rest: 60s
Barbell Incline Bench Press	3x5 reps	rest: 60s
Dumbbell Incline Fly	3x5 reps	rest: 60s
Cable Cross-Over	3x5 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x5 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x5 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x5 reps	rest: 60s
Machine Calf Raise	4x9 reps	rest: 60s
Machine Seated Calf Raise	4x9 reps	rest: 60s

back, bis, abs 10 exercises, 1 hr 2 mins

shoulders, traps, calves 7 exercises, 46 mins

Dumbbell Seated Shoulder Press	4x5 reps	rest: 60s
Dumbbell Lateral Raise	3x5 reps	rest: 60s
Cable Front Raise	3x5 reps	rest: 60s
Cable Reverse Fly	3x5 reps	rest: 60s
Dumbbell Shoulder Shrug	4x5 reps	rest: 60s
Machine Seated Calf Raise	4x9 reps	rest: 60s
Calf Press On Leg Press	4x9 reps	rest: 60s

legs and abs 8 exercises, 51 mins

Barbell Squat	4x5 reps	rest: 60s
Machine Single-Leg Press	3x5 reps	rest: 60s
Machine Leg Extension	3x5 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x5 reps	rest: 60s
Machine Leg Curl (Prone)	3x5 reps	rest: 60s
Barbell Hip Thrust	3x9 reps	rest: 60s
Machine Ab Crunch	3x9 reps	rest: 60s
Plank	3x5 reps	rest: 60s