Michael cut i det moerke Afrika.

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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

Cut og hypertrofi I det moerke Afrika...

Upper Power 10 exercises, 1 hr 21 mins

Barbell Bent-Over Row	3x5 reps	rest: 180s
Weighted Pull-Up	2x10 reps	rest: 90s
Machine Inverted Row	2x10 reps	rest: 90s
Dumbbell Bench Press	3x5 reps	rest: 180s
Dip	2x10 reps	rest: 90s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s
Barbell Curl	3x10 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Lower Power 7 exercises, 52 mins

Push 9 exercises, 1 hr 12 mins

Barbell Bench Press	4x5 reps	rest: 120s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Cable Lower Chest Raise	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s

Pull 9 exercises, 1 hr 12 mins

Barbell Deadlift	1x5 reps	rest: 120s
Barbell Bent-Over Row	4x5 reps	rest: 120s
Pull-Up	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Rope Face Pull	4x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s

Legs 8 exercises, 1 hr 5 mins

Barbell Squat	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Dumbbell Walking Lunge	3x12 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x12 reps	rest: 60s
Kettlebell Front Squat	3x20 reps	rest: 60s