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Math Training Plan

mathieubr20

Apr 29th 2019

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Math Training Plan

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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

Routine combining strenght and hypertrophy

Upper-Body (Strenght) 6 exercises, 1 hr 19 mins

	Barbell Bench Press	5x5 reps	rest: 180s
	Barbell Shoulder Press	3x6 reps	rest: 240s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 120s
	Dip	3x6 reps	rest: 180s
	Barbell Curl	4x8 reps	rest: 120s
	Barbell Bench Press (Close Grip)	4x8 reps	rest: 120s

Lower-Body (Strenght) 5 exercises, 1 hr 9 mins

	Barbell Deadlift	3x3 reps	rest: 240s
	Hack Squat	3x5 reps	rest: 240s
	Machine Leg Press	3x8 reps	rest: 180s
	Barbell Romanian Deadlift	4x6 reps	rest: 180s
	Machine Seated Calf Raise	4x8 reps	rest: 120s

Push (Upper) 6 exercises, 1 hr 8 mins

	Barbell Incline Bench Press	3x12 reps	rest: 90s
	Dumbbell Seated Shoulder Press	4x10 reps	rest: 90s
	Barbell Bench Press (Close Grip)	3x12 reps	rest: 90s
	Dumbbell Lateral Raise	3x12 reps	rest: 90s
	Dumbbell Fly	3x15 reps	rest: 90s
	Cable Tricep Pushdown (Rope)	2x100 reps	rest: 90s

Pull (Upper) 6 exercises, 1 hr 16 mins

	Barbell Bent-Over Row	3x12 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
	Barbell Upright Row	3x12 reps	rest: 90s
	Barbell Curl	3x12 reps	rest: 90s
	Cable Rope Face Pull	3x10 reps	rest: 90s
	Cable Standing Curl	3x100 reps	rest: 90s

Legs 7 exercises, 1 hr 24 mins

	Hack Squat	4x8 reps	rest: 180s
	Machine Leg Press	4x10 reps	rest: 180s
	Dumbbell Lunge	3x10 reps	rest: 120s
	Machine Leg Extension	3x16 reps	rest: 120s
	Machine Seated Leg Curl	3x12 reps	rest: 120s
	Machine Seated Calf Raise	3x15 reps	rest: 90s
		4x12 reps	rest: 90s

Rest 0 exercises, 0 min

Rest 0 exercises, 0 min

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