ronnywilk54

Jul 21st 2014

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weight gain

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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

Gain 20 pounds in 5 months

chest and tri 13 exercises, 1 hr 43 mins

Barbell Bench Press	5x9 reps	rest: 60s
Barbell Incline Bench Press	5x9 reps	rest: 60s
Barbell Decline Bench Press	5x9 reps	rest: 60s
Machine Bench Press	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Bench Dip	3x25 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Machine Tricep Extension	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
Barbell Reverse Tricep Bench Press	3x8 reps	rest: 60s

legs 16 exercises, 1 hr 41 mins

Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Bench Squat	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Donkey Calf Raise	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Barbell Rocking Standing Calf Raise	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Crunch with Hands Overhead	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Hanging Pike	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s

back and bi 15 exercises, 1 hr 39 mins

Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s

shoulders and forearms 13 exercises, 1 hr 23 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s

300 workout 16 exercises, 1 hr 41 mins

Tricep Push-Up	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Kettlebell Push-Up	3x8 reps	rest: 60s
Stability Ball Push-Up	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Bench Crunch	3x8 reps	rest: 60s
Leg Pull-In	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s