kahawalage

Jul 11th 2014

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1/2 Man 1/2 Amazing

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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

Chest and Bicep (maintenance) 15 exercises, 2 hrs 11 mins

Push-Up	3x10 reps	rest: 30s
Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x7 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	4x10 reps	rest: 60s
Machine Fly	4x7 reps	rest: 60s
Cable Reverse Curl	4x10 reps	rest: 60s
Dumbbell One-Arm Incline Chest Press	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Dumbbell One-Arm Bench Press	4x7 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 60s
Dumbbell High Curl	4x10 reps	rest: 60s

Leg, Abs & Cardio 10 exercises, 2 hrs 16 mins

Back & Shoulders 13 exercises, 1 hr 50 mins

Leverage Machine Iso Row	4x10 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x10 reps	rest: 60s
Dumbbell Incline Bench Row	4x7 reps	rest: 60s
Dumbbell Seated Arnold Press	4x7 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	4x10 reps	rest: 60s
Dumbbell Bent-Over Row	4x7 reps	rest: 60s
Cable External Rotation	4x7 reps	rest: 60s
Dual Cable Triceps Extension	4x10 reps	rest: 60s
Barbell Upright Row	4x10 reps	rest: 60s
Cable Deltoid Raise	4x7 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x7 reps	rest: 60s
Dumbbell Shoulder Shrug	4x010 reps	rest: 60s

Leg, Abs & Cardio 10 exercises, 2 hrs 32 mins

Biceps, Triceps & Chest (maintenance) 14 exercises, 2 hrs 24 mins

Barbell Bench Press	10x18 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
Dumbbell Tricep Extension	4x10 reps	rest: 60s
Dumbbell One-Arm Incline Curl	4x7 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x7 reps	rest: 60s
Barbell Spider Curl	4x10 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	4x10 reps	rest: 60s
EZ Bar Close Grip Curl	4x7 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	4x7 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x10 reps	rest: 60s
Cable High Pulley Tricep Extension	4x10 reps	rest: 60s
Cable Standing Curl	4x7 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x7 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	5x12 reps	rest: 60s