rossburtcher18

Mar 13th 2014

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pro cycle

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is created to have big gains and isolate your muscles on a daily basis.

chest 8 exercises, 52 mins

Machine Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Smith Machine Bench Press (Wide Grip)	3x8 reps	rest: 60s

legs 8 exercises, 52 mins

arms 8 exercises, 52 mins

Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Smith Machine Reverse Bench Press (Close Grip)	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
EZ Bar French Press (Reverse Grip)	3x8 reps	rest: 60s

shoulders 9 exercises, 59 mins

Dumbbell Alternating Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Alternating Lateral Raise	3x8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Smith Machine Shoulder Press (Close Grip)	3x8 reps	rest: 60s
Smith Machine Deltoid Row	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Smith Machine Incline Shoulder Raise	3x8 reps	rest: 60s

back 8 exercises, 52 mins

Back Hyperextension	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Elevated Row	3x8 reps	rest: 60s
Dumbbell Rear Delt Row	3x8 reps	rest: 60s
Machine Assisted Chin-Up	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s

arms 8 exercises, 52 mins

Cable Reverse Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 60s
Barbell Bicep Curl (Prone)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s