jarrydpillay

Feb 7th 2019

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Belly to Beast

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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

This workout is based on principles which have been scientifically proven to add the maximum amount of strength and mass within a short timeframe while still balancing gains with practical usage.

Monday
Tuesday
Thursday
Saturday
Friday

Chest and Triceps 10 exercises, 1 hr 52 mins

Barbell Bench Press	4x12 reps	rest: 90s
Barbell Incline Bench Press	4x12 reps	rest: 90s
Cable Shoulder Extension	4x12 reps	rest: 90s
Dumbbell Fly	4x12 reps	rest: 90s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 90s
Cable Cross-Over	4x12 reps	rest: 90s
Barbell Tricep Extension (Supine)	4x12 reps	rest: 90s
Tricep Push-Up	4x12 reps	rest: 90s
Machine Seated Calf Raise	4x10 reps	rest: 90s
Calf Press On Leg Press	4x10 reps	rest: 90s

Back and Biceps 8 exercises, 1 hr 29 mins

Machine Assisted Pull-Up	4x12 reps	rest: 90s
Dumbbell One-Arm Row	4x10 reps	rest: 90s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	4x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 90s
Cable Seated Row	4x10 reps	rest: 90s
Cable One-Arm High Curl	4x10 reps	rest: 90s
Dumbbell Incline Hammer Curl (Prone)	4x10 reps	rest: 90s

Legs 8 exercises, 1 hr 34 mins

Machine Leg Extension	4x12 reps	rest: 90s
Machine Seated Leg Curl	4x12 reps	rest: 90s
Machine Hip Adduction	4x12 reps	rest: 90s
Machine Hip Abduction	4x12 reps	rest: 90s
Machine Leg Press	4x12 reps	rest: 90s
Barbell Squat	4x12 reps	rest: 120s
Dumbbell Lunge	4x12 reps	rest: 90s
Barbell Clean Deadlift	4x12 reps	rest: 90s

Shoulders 10 exercises, 1 hr 51 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 90s
Dumbbell Alternating Front Raise	4x12 reps	rest: 90s
Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 90s
Cable Rope Face Pull	4x12 reps	rest: 90s
Cable Reverse Fly	4x12 reps	rest: 90s
Cable Upright Row	4x12 reps	rest: 90s
Barbell Rear Press	4x12 reps	rest: 90s
Weight Plate Shrug	4x10 reps	rest: 90s
Machine Seated Calf Raise	4x10 reps	rest: 90s
Calf Press On Leg Press	4x10 reps	rest: 90s

Abs and Movement 8 exercises, 1 hr 33 mins

Indoor Cycling	1x0 reps	rest: 30s
Decline Crunch	3x20 reps	rest: 60s
Decline Bench Weighted Twist	4x20 reps	rest: 60s
Air Bike	3x20 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s
Seated Leg Tuck	4x20 reps	rest: 90s
Leg Raise	3x20 reps	rest: 60s
Plank	4x10 reps	rest: 60s