AriJoshFeyi

Feb 28th 2019

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crazy bulking

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workouts work best when you have resistance bands. But they work well without the bands too

CH/TRI/CALVS 11 exercises, 1 hr 41 mins

Barbell Bench Press	6x15 reps	rest: 40s
Barbell Incline Bench Press	3x12 reps	rest: 40s
Dumbbell Incline Fly	3x12 reps	rest: 40s
Dumbbell Fly	3x12 reps	rest: 40s
Dumbbell Bench Press	3x12 reps	rest: 40s
Dumbbell Tricep Extension (Supine)	6x20 reps	rest: 40s
	6x20 reps	rest: 40s
Barbell Bench Press (Close Grip)	2x20 reps	rest: 40s
Barbell Standing Calf Raise	4x20 reps	rest: 40s
Machine Seated Calf Raise	3x20 reps	rest: 40s
Calf Press On Leg Press	3x20 reps	rest: 40s

BK/BI/ABS 10 exercises, 1 hr 21 mins

Dumbbell One-Arm Row	4x15 reps	rest: 40s
Cable Rear Pulldown (Wide Grip)	5x15 reps	rest: 40s
Cable Shoulder Extension	3x15 reps	rest: 40s
Barbell Pullover	3x15 reps	rest: 40s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 40s
Cable Seated Row	3x15 reps	rest: 40s
Dumbbell Hammer Curl	5x15 reps	rest: 40s
Dumbbell One-Arm Seated Curl	3x10 reps	rest: 40s
	3x8 reps	rest: 60s
Machine Ab Crunch	4x15 reps	rest: 40s

SH/TRI/CALVS 8 exercises, 1 hr 25 mins

Barbell Shoulder Press	4x20 reps	rest: 40s
Barbell Rear Press	4x20 reps	rest: 40s
Cable Front Raise	3x8 reps	rest: 60s
Weight Plate High Front Raise	3x12 reps	rest: 40s
Dumbbell Reverse Fly	3x12 reps	rest: 40s
Dumbbell One-Arm Lateral Raise	3x20 reps	rest: 40s
Cable Tricep Pushdown (V-Bar)	10x20 reps	rest: 40s
Barbell Standing Calf Raise	4x20 reps	rest: 40s

LEGS 7 exercises, 1 hr 1 min

Rest day 0 exercises, 0 min

Arms 9 exercises, 1 hr 20 mins

Dumbbell Alternating Hammer Curl	5x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	6x20 reps	rest: 40s
	6x20 reps	rest: 40s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	2x20 reps	rest: 40s