Bluelotus11

Apr 14th 2014

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6 day split- Jorgy

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Should also do HIIT/Cardio (20 minutes) two or three times a week. After your workout or in the morning a few hours before your workout. No HIIT on legs day or the day after.

This workout works all muscle groups twice a week.

Back,Biceps,Abs 18 exercises, 2 hrs 17 mins

Pull-Up	3x reps	rest: 60s
	5x5 reps	rest: 60s
	5x12 reps	rest: 60s
Barbell Bent-Over Row	5x10 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Machine Vertical Row (Close Grip)	3x12 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
	3x12 reps	rest: 60s
	3x10 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
	6x12 reps	rest: 60s
Preacher Curl Machine	3x21 reps	rest: 60s
	3x10 reps	rest: 60s
	3x12 reps	rest: 60s
Hanging Leg Raise	5x reps	rest: 60s
	5x12 reps	rest: 60s
	5x12 reps	rest: 60s

Chest, Triceps, Abs 18 exercises, 2 hrs 20 mins

Cable Cross-Over	3x12 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
	5x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x0 reps	rest: 60s
	4x10 reps	rest: 60s
	4x0 reps	rest: 60s
Bench Dip	4x0 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
	4x15 reps	rest: 60s
	4x20 reps	rest: 60s
Decline Crunch	4x20 reps	rest: 60s
	4x20 reps	rest: 60s

Legs & Shoulders 19 exercises, 2 hrs 28 mins

Machine Leg Extension	3x12 reps	rest: 60s
Bodyweight Wall Squat	3x10 reps	rest: 60s
Barbell Squat	6x12 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Hack Squat	4x15 reps	rest: 60s
	3x30 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Leg Extension	3x21 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x15 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x10 reps	rest: 60s

Back, Biceps, Abs 21 exercises, 2 hrs 32 mins

Pull-Up	3x reps	rest: 60s
	5x8 reps	rest: 60s
Barbell Bent-Over Row	5x8 reps	rest: 60s
	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 60s
	3x12 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Assisted Pull-Up	3x reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
EZ Bar Curl	3x21 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
	3x reps	rest: 60s
	3x12 reps	rest: 60s
Hanging Leg Raise	5x reps	rest: 60s
	5x15 reps	rest: 60s
	5x12 reps	rest: 60s
Hanging Knee Raise	5x reps	rest: 60s

Chest, Triceps, Abs 22 exercises, 2 hrs 51 mins

Cable Cross-Over	3x12 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
	5x12 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Cable Mid Chest Crossover	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Weighted Bench Dip	4x0 reps	rest: 60s
	3x21 reps	rest: 60s
	3x10 reps	rest: 60s
	4x15 reps	rest: 60s
	4x15 reps	rest: 60s
	4x20 reps	rest: 60s
Decline Crunch	4x20 reps	rest: 60s
	4x20 reps	rest: 60s

Legs & Shoulders 21 exercises, 2 hrs 25 mins

Machine Leg Extension	3x12 reps	rest: 60s
Bodyweight Wall Squat	3x10 reps	rest: 60s
Barbell Squat	5x8 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x15 reps	rest: 60s
Machine Shoulder Press	3x21 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Cable Upright Row	3x10 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s