mjvancam

Sep 24th 2018

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No Cardio / Quick

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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

A high intensity set of routines using typical rep counts in most exercises, but using high rep counts in early sets and declining as the muscles fatigue from the prior sets for finishing exercises.

This routine is designed to be done very quickly. Packing as much activity into as little time as possible. Rest periods range from 30 seconds for small muscle movements to 60 seconds for squats, deadlifts and leg presses.

Chest -- No Cardio / Quick 9 exercises, 2 hrs 15 mins

Barbell Bench Press	5x10 reps	rest: 60s
Dumbbell Incline Bench Press	5x10 reps	rest: 60s
Dumbbell Bench Press	5x10 reps	rest: 30s
Barbell Incline Bench Press	5x20 reps	rest: 30s
Machine Dip	5x10 reps	rest: 30s
Cable Cross-Over	10x20 reps	rest: 30s
EZ Bar Tricep Extension	5x10 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	10x20 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s

Legs -- No Cardio / Quick 8 exercises, 2 hrs 3 mins

Barbell Squat	5x20 reps	rest: 60s
Machine Leg Press	5x20 reps	rest: 60s
Machine Seated Leg Curl	5x20 reps	rest: 30s
Machine Leg Extension	5x20 reps	rest: 30s
Barbell Deadlift	5x20 reps	rest: 30s
Barbell Romanian Deadlift	5x20 reps	rest: 30s
Machine Seated Calf Raise	5x20 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s

Back -- No Cardio / Quick 9 exercises, 1 hr 53 mins

T Bar Row	5x10 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	5x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	5x10 reps	rest: 30s
Cable V Bar Pulldown	5x10 reps	rest: 30s
Cable Seated Row	10x20 reps	rest: 30s
EZ Bar Curl	5x10 reps	rest: 30s
Cable Standing Curl	5x20 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s

Shoulders -- No Cardio / Quick 9 exercises, 1 hr 50 mins

Barbell Rear Military Press	5x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x10 reps	rest: 30s
Barbell Shrug	5x10 reps	rest: 30s
Barbell Upright Row	5x10 reps	rest: 30s
Dumbbell Bent-Over Raise	5x10 reps	rest: 20s
Dumbbell Lateral Raise	5x10 reps	rest: 20s
Dumbbell One-Arm Front Raise	5x10 reps	rest: 20s
Cable Upright Row	10x20 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s

Arms -- No Cardio / Quick 8 exercises, 2 hrs 8 mins

EZ Bar Curl	5x20 reps	rest: 30s
Barbell Preacher Curl	5x20 reps	rest: 30s
Cable Standing Curl	10x20 reps	rest: 30s
Cable Dual Overhead Curl	5x20 reps	rest: 30s
EZ Bar Tricep Extension	5x20 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	5x20 reps	rest: 30s
Cable Tricep Pushdown (Rope)	5x20 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s

Abs/Core -- No Cardio / Quick 6 exercises, 2 hrs 14 mins

Decline Crunch	5x20 reps	rest: 30s
Weight Plate Rotation	5x20 reps	rest: 30s
Back Hyperextension	5x20 reps	rest: 30s
Machine Seated Calf Raise	5x20 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s
Field Sports	1x0 reps	rest: 60s

Chest -- Approaching Failure 13 exercises, 3 hrs 10 mins

Barbell Bench Press	5x20 reps	rest: 60s
Dumbbell Incline Bench Press	5x20 reps	rest: 60s
Dumbbell Decline Press	5x20 reps	rest: 60s
Cable Cross-Over	5x20 reps	rest: 30s
Machine Fly	5x20 reps	rest: 30s
Leverage Decline Chest Press	5x20 reps	rest: 30s
Dumbbell Bench Press	5x20 reps	rest: 30s
Machine Incline Chest Press	5x20 reps	rest: 30s
Machine Dip	5x20 reps	rest: 30s
EZ Bar Tricep Extension	5x20 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	5x20 reps	rest: 30s
Cable Tricep Pushdown (Rope)	5x20 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s

Chest -- Approaching Failure 13 exercises, 3 hrs 10 mins

Barbell Bench Press	5x20 reps	rest: 60s
Dumbbell Incline Bench Press	5x20 reps	rest: 60s
Dumbbell Decline Press	5x20 reps	rest: 60s
Cable Cross-Over	5x20 reps	rest: 30s
Machine Fly	5x20 reps	rest: 30s
Leverage Decline Chest Press	5x20 reps	rest: 30s
Dumbbell Bench Press	5x20 reps	rest: 30s
Machine Incline Chest Press	5x20 reps	rest: 30s
Machine Dip	5x20 reps	rest: 30s
EZ Bar Tricep Extension	5x20 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	5x20 reps	rest: 30s
Cable Tricep Pushdown (Rope)	5x20 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s

Legs -- Approaching Failure 10 exercises, 2 hrs 47 mins

Barbell Squat	5x20 reps	rest: 90s
Machine Leg Press	5x20 reps	rest: 90s
Barbell Lunge	5x20 reps	rest: 60s
Barbell Step-Up	5x20 reps	rest: 60s
Machine Single-Leg Press	5x20 reps	rest: 30s
Machine Leg Extension	5x20 reps	rest: 30s
Machine Seated Leg Curl	5x20 reps	rest: 30s
Barbell Romanian Deadlift	5x20 reps	rest: 30s
Machine Seated Calf Raise	5x20 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s

Back -- Approaching Failure 14 exercises, 3 hrs 18 mins

Barbell Bent-Over Row	5x20 reps	rest: 30s
Barbell Bent-Over Row (Reverse Grip)	5x20 reps	rest: 30s
Barbell Deadlift	5x20 reps	rest: 90s
T Bar Row	5x20 reps	rest: 30s
T Bar Row	5x20 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	5x20 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	5x20 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	5x20 reps	rest: 30s
Cable V Bar Pulldown	5x20 reps	rest: 30s
Cable Seated Row	5x20 reps	rest: 30s
Dumbbell One-Arm Row	5x20 reps	rest: 30s
Dumbbell Prone Incline Shrug	5x20 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s
Barbell Deadlift	5x20 reps	rest: 30s

Shoulders -- Approaching Failure 13 exercises, 3 hrs 6 mins

Barbell Rear Military Press	5x20 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x20 reps	rest: 60s
Dumbbell Seated Arnold Press	5x20 reps	rest: 30s
Leverage Shoulder Press	5x20 reps	rest: 30s
Barbell Shrug	5x20 reps	rest: 60s
Barbell Upright Row	5x20 reps	rest: 30s
Dumbbell Upright Row	5x20 reps	rest: 30s
Dumbbell Lateral Raise	5x20 reps	rest: 30s
Dumbbell One-Arm Front Raise	5x20 reps	rest: 30s
Dumbbell Bent-Over Raise	5x20 reps	rest: 30s
Cable Reverse Fly	5x20 reps	rest: 30s
Cable Upright Row	5x20 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s

Arms -- Approaching Failure 14 exercises, 3 hrs 9 mins

EZ Bar Curl	5x20 reps	rest: 30s
Barbell Preacher Curl	5x20 reps	rest: 30s
Dumbbell Alternating Bicep Curl	5x20 reps	rest: 30s
Dumbbell Incline Curl	5x20 reps	rest: 30s
Cable Standing Curl	5x20 reps	rest: 30s
Cable Dual Overhead Curl	5x20 reps	rest: 30s
Preacher Curl Machine	5x20 reps	rest: 30s
Machine Dip	5x20 reps	rest: 30s
EZ Bar Tricep Extension	5x20 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	5x20 reps	rest: 30s
Cable Tricep Pushdown (Rope)	5x20 reps	rest: 30s
Machine Tricep Extension	5x20 reps	rest: 30s
Machine Seated Calf Raise	5x20 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s