Sebastian.Knorr

Jul 9th 2014

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 6 exercises, 51 mins

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	5x15 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 60s

Legs 8 exercises, 1 hr 13 mins

Rest 0 exercises, 0 min

Back 10 exercises, 1 hr 15 mins

Pull-Up	3x12 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s
Chin-Up	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	2x12 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s

Sholders 6 exercises, 53 mins

Dumbbell Seated Shoulder Press	5x15 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12 reps	rest: 60s
Dumbbell Reverse Fly (Prone)	3x12 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s

Rest 0 exercises, 0 min

Abs 7 exercises, 43 mins

Arms 7 exercises, 1 hr 2 mins

EZ Bar Curl	4x10 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x10 reps	rest: 60s
Weighted Tricep Dip	4x15 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x15 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x15 reps	rest: 60s

Oblique abs 6 exercises, 45 mins

Cable Crunch Kneeling Rotation	3x14 reps	rest: 60s
Oblique Crunch	3x16 reps	rest: 30s
Bench Oblique Crunch	3x16 reps	rest: 60s
Decline Oblique Crunch	3x14 reps	rest: 60s
Parallel Bar Hip Flexion	3x16 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s