KyleWright4

Nov 10th 2017

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Body Beast

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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

Back/Biceps 5 exercises, 31 mins

Barbell Bent-Over Row	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	1x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s

Bulk Arms 17 exercises, 2 hrs 19 mins

Dumbbell Bicep Curl	6x12 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	6x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	5x5 reps	rest: 60s
Barbell Tricep Extension	4x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Dumbbell Hammer Curl	6x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	6x12 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Preacher Curl	3x8 reps	rest: 1s

Bulk Back 16 exercises, 1 hr 59 mins

Dumbbell Pullover	4x8 reps	rest: 60s
Pull-Up	3x11 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	6x8 reps	rest: 60s
Dumbbell One-Arm Row	5x5 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Leverage Machine High Row	3x8 reps	rest: 60s
Leverage Machine Iso Row	4x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Leverage Machine High Row	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Bulk Chest 12 exercises, 1 hr 29 mins

Dumbbell Incline Fly	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Press (Close Grip)	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Bench Push-Up	3x10 reps	rest: 60s
Machine Incline Chest Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s

Bulk Shoulders 16 exercises, 2 hrs 1 min

Dumbbell Seated Arnold Press	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Alternating Front Raise	3x12 reps	rest: 60s
Dumbbell Upright Row	6x12 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	6x12 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s
Cable External Rotation	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 1s

Chest & Tris Tempo 9 exercises, 1 hr 31 mins

Dumbbell Bench Press	4x15 reps	rest: 60s
Dumbbell Incline Fly	4x15 reps	rest: 60s
Dumbbell Incline Bench Press	4x15 reps	rest: 60s
Dumbbell Press (Close Grip)	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Bench Push-Up	4x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x15 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x15 reps	rest: 60s
Bench Dip	4x15 reps	rest: 60s

Chest, Triceps, and Shoulders 7 exercises, 48 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s