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Craig Whittaker Plan for Bulking

p.whittaker

Apr 9th 2019

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Craig Whittaker Plan for Bulking

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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

My brother Plan

Monday
Tuesday
Thursday
ANY
ANY

Push Chest & Triceps 7 exercises, 52 mins

	Push-Up	1x55 reps	rest: 60s
	Dumbbell Incline Bench Press	4x10 reps	rest: 60s
	Dumbbell Bench Press	3x10 reps	rest: 60s
	Dumbbell Fly	3x10 reps	rest: 60s
	Dip	4x10 reps	rest: 60s
	Cable Shoulder Extension	3x10 reps	rest: 60s
	Cable Rope High Pulley Tricep Extension	3x10 reps	rest: 60s

Pull Back, shoulders & Biceps 10 exercises, 1 hr 23 mins

	Cable Rope Face Pull	3x10 reps	rest: 60s
	Cable Seated Row	3x10 reps	rest: 60s
	Back Hyperextension	4x10 reps	rest: 60s
	Barbell Bent-Over Row	8x10 reps	rest: 60s
	Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Barbell Preacher Curl	3x10 reps	rest: 60s
	Dumbbell Seated Alternating Hammer Curl	3x10 reps	rest: 60s
		3x21 reps	rest: 60s

Legs 8 exercises, 49 mins

	Smith Machine Squat	1x10 reps	rest: 60s
	Smith Machine Split Squat	1x10 reps	rest: 60s
		1x10 reps	rest: 60s
	Barbell Romanian Deadlift	4x8 reps	rest: 60s
	Dumbbell Lunge	3x10 reps	rest: 60s
	Dumbbell Hamstring Curl	4x8 reps	rest: 60s
	Kettlebell Goblet Squat	3x10 reps	rest: 60s
	Barbell Standing Calf Raise	3x15 reps	rest: 60s

Core 1 3 exercises, 19 mins

	Hanging Leg Raise	4x10 reps	rest: 60s
	Weight Plate Russian Twist	2x15 reps	rest: 60s
	Plank	3x10 reps	rest: 60s

Core 2 4 exercises, 16 mins

	Sit-Up	4x10 reps	rest: 60s
	Alternating Heel Touch	1x10 reps	rest: 60s
	Weight Plate Russian Twist	1x10 reps	rest: 60s
	Janda Sit-Up	1x10 reps	rest: 60s

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