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Adam's Own 2023

essiambrea

Mar 15th 2023

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Adam's Own 2023

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7 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Adam

Back 1 5 exercises, 0 min

	Machine Lat Pulldown	3x12 reps	rest: 60s
	Pull-Up	3x10 reps	rest: 60s
	Machine Seated Row	3x12 reps	rest: 60s
	T Bar Prone Row	3x12 reps	rest: 60s
	Cable Seated Row	3x12 reps	rest: 60s

Chest 1 6 exercises, 0 min

	Barbell Bench Press	3x5 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Machine Bench Press	3x12 reps	rest: 60s
	Cable Cross-Over	3x12 reps	rest: 60s
	Machine Fly	3x12 reps	rest: 60s
	Dumbbell Pullover	3x10 reps	rest: 60s

Legs 5 exercises, 0 min

	Barbell Squat	3x8 reps	rest: 60s
	Hack Squat	3x10 reps	rest: 60s
	Machine Leg Press	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s

Arms & Shoulders 7 exercises, 0 min

	Cable Deltoid Raise	3x12 reps	rest: 60s
	Machine Deltoid Raise	3x12 reps	rest: 60s
	Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
	Dumbbell Bicep Curl	3x10 reps	rest: 60s
	Cable Bicep Curl	3x15 reps	rest: 60s
	Dumbbell Wrist Curl (Palms Down)	3x10 reps	rest: 60s
	Dumbbell Wrist Curl (Palms Up)	3x10 reps	rest: 60s

Cardio 1 exercises, 0 min

Elliptical Training

1x0 reps

rest: 60s

Back 2 6 exercises, 0 min

	Chin-Up	3x10 reps	rest: 60s
	Barbell Deadlift	3x5 reps	rest: 60s
	Barbell Romanian Deadlift	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Cable Tricep Extension	3x12 reps	rest: 60s
	Cable One-Arm Seated Row	3x12 reps	rest: 60s

Chest 2 6 exercises, 0 min

	Dumbbell Pullover	3x10 reps	rest: 60s
	Dip	3x10 reps	rest: 60s
	Machine Dip	3x10 reps	rest: 60s
	Dumbbell Bench Press	3x15 reps	rest: 60s
	Machine Fly	3x15 reps	rest: 60s
	Cable Mid Chest Crossover	3x10 reps	rest: 60s

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