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My Program 12-21-2013

captchrisj

Dec 21st 2013

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My Program 12-21-2013

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Thursday
Friday

Chest & Tri-Ceps 11 exercises, 1 hr 12 mins

	Barbell Decline Bench Press	3x8 reps	rest: 60s
	Cable Cross-Over	3x8 reps	rest: 60s
	Cable Cross-Over	3x8 reps	rest: 60s
	Cable Lower Chest Raise	3x8 reps	rest: 60s
	Dumbbell Fly	3x8 reps	rest: 60s
	Smith Machine Incline Bench Press	3x8 reps	rest: 60s
	Smith Machine Bench Press	3x8 reps	rest: 60s
	Dumbbell Pullover	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s

Bi-Ceps & Back 16 exercises, 1 hr 44 mins

	Barbell Concentration Curl (Close Grip)	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
	Dumbbell Concentration Curl	3x8 reps	rest: 60s
	EZ Bar Close Grip Curl	3x8 reps	rest: 60s
	Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s
	Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 60s
	Smith Machine Bent-Over Row	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Dual Cable Triceps Extension	3x8 reps	rest: 60s
	Dynamic Back Stretch	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Dumbbell Bent-Over Row	3x8 reps	rest: 60s
	Cable V Bar Pulldown	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s

Shoulders & Forearm 18 exercises, 1 hr 55 mins

	Smith Machine Shoulder Press	3x8 reps	rest: 60s
	Smith Machine Deltoid Row	3x8 reps	rest: 60s
	Smith Machine Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
	Dumbbell One-Arm Upright Row	3x8 reps	rest: 60s
	Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
	Dumbbell Front Raise	3x8 reps	rest: 60s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
	Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
	Cable Deltoid Raise	3x8 reps	rest: 60s
	Cable Rope Row to Neck	3x8 reps	rest: 60s
	Arm Circles	3x8 reps	rest: 60s
	Cable Rope Face Pull	3x8 reps	rest: 60s
	EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
	Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
	Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
	Barbell Kneeling Wrist Curl (Palms Down)	3x8 reps	rest: 60s
	Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s

Cardio & Legs 12 exercises, 2 hrs 11 mins

	Stationary Bike	1x0 reps	rest: 60s
	Barbell 1/2 Squat	3x8 reps	rest: 60s
	Barbell Lunge	3x8 reps	rest: 60s
	Band Hamstring Stretch	3x8 reps	rest: 60s
	Band Quad Stretch	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Hamstring Stretch	3x8 reps	rest: 60s
	Machine Seated Single-Leg Calf Raise	3x8 reps	rest: 60s
	Glute Kickback	3x8 reps	rest: 60s
	Cable Hip Abduction	3x8 reps	rest: 60s
	Reverse Hyper (Flat Bench)	3x8 reps	rest: 60s
	Barbell Lateral Lunge	3x8 reps	rest: 60s

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