May 5th 2024

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Swolinator 2024

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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

Do you even lift bruh? Quit slacking and youll quit lacking! Go to the Flipping gym fool! Or you'll die!

Back- (shoulders)- Traps - Lower abs 12 exercises, 1 hr 16 mins

Cable Seated Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Seated Good Morning	3x8 reps	rest: 60s
Weight Plate Shrug	3x8 reps	rest: 60s
Weight Plate Neck Extension (Prone)	3x8 reps	rest: 60s
Weight Plate Neck Flexion (Supine)	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps • 60s	rest: 60s
Bench Weighted Decline Crunch	3x8 reps • 60s	rest: 60s
Barbell Pullover	3x8 reps • 60s	rest: 60s

Forearms - neck/jaw -Rear Delts 11 exercises, 59 mins

Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Wrist Roller	3x8 reps	rest: 60s
Wrist Circles	3x8 reps	rest: 60s
Running	1x0 reps • 60s	rest: 60s
Dumbbell Rear Delt Row	3x8 reps • 60s	rest: 60s
	3x8 reps • 60s	rest: 60s
	3x8 reps • 60s	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps • 60s	rest: 60s
Running	1x0 reps • 60s	rest: 60s
	3x8 reps	rest: 60s

Chest 30° - Calves 7 exercises, 44 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Push-Up (Wide Hand)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Decline Bench Press (Wide Grip)	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps • 60s	rest: 60s
Dumbbell Pullover	3x8 reps • 60s	rest: 60s

Abs - Obliques - Lower Back 8 exercises, 50 mins

Plank	3x8 reps	rest: 60s
Weighted Hanging Knee Raise	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Barbell Seated Twist	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps • 60s	rest: 60s
Dumbbell Around the World	3x8 reps	rest: 60s

Shoulders - Neck - Traps - Indirect lats 11 exercises, 1 hr 9 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Deltoid Raise	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Weight Plate Neck Extension (Prone)	3x8 reps	rest: 60s
Weight Plate Neck Flexion (Supine)	3x8 reps	rest: 60s
	3x8 reps • 60s	rest: 60s
	3x8 reps • 60s	rest: 60s
Weight Plate Shrug	3x8 reps • 60s	rest: 60s
Pull-Up	3x8 reps • 60s	rest: 60s
Dumbbell Rear Deltoid Row	3x8 reps • 60s	rest: 60s
	3x8 reps • 60s	rest: 60s

Arms - Forearms - Cardio 17 exercises, 1 hr 42 mins

Machine Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Machine Bicep Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Smith Machine Reverse Bench Press (Close Grip)	3x8 reps	rest: 60s
Chin-Up	3x8 reps • 60s	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps • 60s	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps • 60s	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps • 60s	rest: 60s
Wrist Roller	3x8 reps • 60s	rest: 60s
Wrist Circles	3x8 reps • 60s	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps • 60s	rest: 60s
Treadmill Running	1x0 reps • 60s	rest: 60s
	3x8 reps	rest: 60s

Legs- Lower chest 9 exercises, 56 mins

Barbell Squat	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps • 60s	rest: 60s
Barbell Decline Bench Press (Wide Grip)	3x8 reps • 60s	rest: 60s
	3x8 reps • 60s	rest: 60s