Ryan Hughes - JQ

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1: Chest
Day 2: Shoulders
Day 3: Back/Legs
Day 4: Arms

Chest 8 exercises, 58 mins

Treadmill Running	1x0 reps	rest: 10s
Barbell Bench Press	5x15,12,10,10,10 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,10,8 reps	rest: 60s
Dumbbell Fly	4x10,10,10,10 reps	rest: 60s
Leverage Incline Chest Press	4x12 reps	rest: 60s
Machine Fly	4x12,12,12,12 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s

Shoulders 7 exercises, 48 mins

Treadmill Running	1x0 reps	rest: 5s
Dumbbell Seated Shoulder Press	4x12,10,8,8 reps	rest: 60s
Barbell Military Press	4x12 reps	rest: 60s
Dumbbell Shoulder Shrug	4x15,12,12,10 reps	rest: 60s
Dumbbell Alternating Front Raise	4x8 reps	rest: 60s
Cable Lateral Raise	4x12 reps	rest: 60s
	1x0 reps	rest: 10s

Back/Legs 8 exercises, 1 hr 0 min

Arms 8 exercises, 1 hr 2 mins

Treadmill Running	1x0 reps	rest: 5s
EZ Bar Curl	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12,10,8,8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x12,10,10,8 reps	rest: 60s
Barbell Tricep Press (Close Grip)	4x12,10,10,8 reps	rest: 60s
Machine Dip	4x15 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x12,10,10 reps	rest: 60s
Decline Crunch	4x30 reps	rest: 60s