OscarCuello

Jun 22nd 2018

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Focused Muscle

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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

Build Muscle

Back/Biceps/Abs 17 exercises, 2 hrs 39 mins

Treadmill Running	1x0 reps	rest: 25s
Chin-Up	2x8 reps	rest: 60s
Smith Machine Deadlift	5x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Dumbbell Incline Curl	2x8 reps	rest: 60s
Dumbbell Concentration Curl	2x8 reps	rest: 60s
Machine Ab Crunch	5x10 reps	rest: 30s
Bench Oblique Crunch	4x10 reps	rest: 60s
Decline Bench Ab Reach	5x10 reps	rest: 60s
Cable Kneeling Crunch	5x10 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 25s

Chest/Triceps 12 exercises, 2 hrs 2 mins

Treadmill Running	1x0 reps	rest: 25s
Barbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	2x10 reps	rest: 60s
Dumbbell Pullover	2x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x10 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 25s

Cardio/Abs or Rest/Dogs 9 exercises, 1 hr 40 mins

Shoulders/Forearms 11 exercises, 1 hr 53 mins

Treadmill Running	1x0 reps	rest: 25s
Smith Machine Rear Shoulder Press	4x10 reps	rest: 60s
Smith Machine Upright Row	2x10 reps	rest: 60s
Smith Machine Shrug	2x10 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x15 reps	rest: 30s
Barbell Kneeling Wrist Curl (Palms Up)	4x10 reps	rest: 30s
Barbell Kneeling Wrist Curl (Palms Down)	4x10 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 25s

Legs/Calves/Abs 15 exercises, 2 hrs 32 mins

Treadmill Running	1x0 reps	rest: 25s
Ankle Circles	3x12 reps	rest: 30s
Posterior Tibialis Stretch	3x8 reps	rest: 12s
Smith Machine Squat	5x10 reps	rest: 60s
Smith Machine Front Squat	3x10 reps	rest: 60s
Barbell Standing Calf Raise	4x15 reps	rest: 60s
Machine Single-Leg Press	3x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x10 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Kneeling Leg Curl	3x12 reps	rest: 60s
Machine Ab Crunch	5x10 reps	rest: 30s
Bench Oblique Crunch	4x10 reps	rest: 60s
Decline Bench Ab Reach	5x10 reps	rest: 60s
Cable Kneeling Crunch	5x10 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 25s