Banksy's Weekly Routine
Tristanbanks avatar Tristanbanks
Oct 8th 2017
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Banksy's Weekly Routine

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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

Routine is based on all round muscle development, mixing cardio into the routine for fat loss.

HIIT Session 1  4 exercises, 30 mins
Cable Front Lat Pulldown (Close Grip) exercise demonstration
Cable Front Lat Pulldown (Close Grip)

3x12 reps

rest: 60s audio icon
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3x12 reps

rest: 60s
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Cable Seated Row exercise demonstration
Cable Seated Row

3x12 reps

rest: 60s audio icon
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Kettlebell Single-Leg Deadlift exercise demonstration
Kettlebell Single-Leg Deadlift

3x12 reps

rest: 60s audio icon
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Back, Biceps, and Forearm  8 exercises, 58 mins
Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x12 reps

rest: 60s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

3x12 reps

rest: 60s audio icon
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Dumbbell Reverse Fly (Prone) exercise demonstration
Dumbbell Reverse Fly (Prone)

3x12 reps

rest: 60s audio icon
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Preacher Curl Machine exercise demonstration
Preacher Curl Machine

3x12 reps

rest: 60s audio icon
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Cable Bicep Curl exercise demonstration
Cable Bicep Curl

3x12 reps

rest: 60s audio icon
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Crunch exercise demonstration
Crunch

2x30 reps

rest: 60s audio icon
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Oblique Crunch exercise demonstration
Oblique Crunch

2x30 reps

rest: 60s audio icon
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Plank exercise demonstration
Plank

2x30 reps

rest: 60s audio icon
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Shoulders and Legs  9 exercises, 1 hr 5 mins
Machine Bench Press exercise demonstration
Machine Bench Press

3x12 reps

rest: 60s audio icon
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Dumbbell Squat exercise demonstration
Dumbbell Squat

3x12 reps

rest: 60s audio icon
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Barbell Upright Row exercise demonstration
Barbell Upright Row

3x12 reps

rest: 60s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

3x12 reps

rest: 60s audio icon
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Calf Press On Leg Press exercise demonstration
Calf Press On Leg Press

3x12 reps

rest: 60s audio icon
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Dumbbell Shoulder Shrug exercise demonstration
Dumbbell Shoulder Shrug

3x12 reps

rest: 60s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x12 reps

rest: 60s audio icon
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Machine Seated Leg Curl exercise demonstration
Machine Seated Leg Curl

3x12 reps

rest: 60s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

3x12 reps

rest: 60s audio icon
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HIIT Session 2  4 exercises, 28 mins

3x15 reps

rest: 60s
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3x15 reps

rest: 60s
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3x15 reps

rest: 60s
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Dumbbell Squat to Bicep Curl exercise demonstration
Dumbbell Squat to Bicep Curl

3x15 reps

rest: 60s audio icon
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