vignirorn

Nov 30th 2013

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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

Brjost 9 exercises, 1 hr 9 mins

Back Hyperextension	3x15 reps	rest: 60s
Barbell Bench Press	6x6 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Bench Press	2x15 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Incline Fly	2x20 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Cable Side Bend	3x15 reps	rest: 60s

posture, rotator cuff og magi - fomflex 17:30 11 exercises, 2 hrs 11 mins

Rowing	1x1 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x15 reps	rest: 60s
Cable External Rotation	3x15 reps	rest: 60s
Dumbbell Reverse Fly (Prone)	3x15 reps	rest: 60s
Cable Internal Rotation	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Plank	3x1 reps	rest: 60s
Side Bridge	3x1 reps	rest: 60s
Weight Plate Russian Twist	3x10 reps	rest: 60s
Toe Touches	3x10 reps	rest: 60s

bolti 21:30 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

bic & tric 11 exercises, 1 hr 19 mins

Back Hyperextension	3x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	2x15 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Cable Side Bend	3x15 reps	rest: 60s

fom flex 12:05 0 exercises, 0 min

Bak og axlir 12 exercises, 1 hr 41 mins

Back Hyperextension	2x15 reps	rest: 60s
Barbell Bent-Over Row	4x6 reps	rest: 60s
Barbell Deadlift	5x4 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Leverage Machine High Row	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	2x10 reps	rest: 60s
Dumbbell Bent-Over Raise	2x10 reps	rest: 60s
Cable V Bar Pulldown	2x15 reps	rest: 30s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Pull-Up	2x99 reps	rest: 60s
Machine Inverted Row	2x99 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s

Lappir + framhand1 10 exercises, 1 hr 8 mins

Back Hyperextension	2x15 reps	rest: 60s
Barbell Squat	5x4 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Machine Calf Press	3x15 reps	rest: 60s
Machine Seated Calf Raise	2x20 reps	rest: 60s
Parallel Bar Hip Raise	3x15 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x10 reps	rest: 60s

Lappir + framhand2 10 exercises, 1 hr 11 mins

Barbell Squat	5x4 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s
Smith Machine Hack Squat	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Machine Calf Press	3x15 reps	rest: 60s
Machine Seated Calf Raise	2x15 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Decline Crunch	3x15 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x15 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x15 reps	rest: 60s