TyHayward

Dec 4th 2018

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Radstock workout

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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

Chest (1) 7 exercises, 46 mins

Barbell Bench Press	3x8 reps	rest: 60s
	2x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x12 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s

Chest (2) 8 exercises, 53 mins

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Machine Bench Press	2x12 reps	rest: 60s
Leverage Incline Chest Press	3x12 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	2x10 reps	rest: 60s

Back (1) 7 exercises, 51 mins

Back (2) 7 exercises, 51 mins

Legs (1) 7 exercises, 53 mins

Machine Leg Press	6x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Single-Leg Extension	2x15 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s

Shoulders (1) 6 exercises, 41 mins

Barbell Military Press	4x5 reps	rest: 60s
Leverage Shoulder Press	4x10 reps	rest: 60s
Smith Machine Shoulder Press	2x10 reps	rest: 60s
Barbell Upright Row	2x10 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s

Shoulders (2) 7 exercises, 47 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Barbell Front Raise	3x12 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	2x10 reps	rest: 60s