jerco2

Nov 28th 2018

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Hall's Body Building

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Routine following the infamous Bro Split methodology. This routine focuses on balanced development of strength and mass.

Chest, Shoulders & Tri's 13 exercises, 1 hr 25 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
EZ Bar French Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s

Back & Bi's 16 exercises, 1 hr 43 mins

Cable V Bar Pulldown	3x8 reps	rest: 60s
EZ Bar Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Wrist Roller	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s

Leg & Core day 17 exercises, 1 hr 46 mins

Chest, Shoulders & Tri's 13 exercises, 1 hr 25 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
EZ Bar French Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s

Back & Bi's 16 exercises, 1 hr 43 mins

Cable V Bar Pulldown	3x8 reps	rest: 60s
EZ Bar Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Wrist Roller	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s