miguelllodra

Sep 2nd 2014

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Miguel Routine

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Biceps &Triceps 14 exercises, 1 hr 32 mins

EZ Bar Tricep Extension (Close Grip)	3x8 reps	rest: 60s
Barbell Tricep Press (Supine)	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	3x8 reps	rest: 60s

Abs and HIIT 16 exercises, 1 hr 39 mins

Chest and Back 13 exercises, 1 hr 46 mins

Push-Up (Wide Hand)	3x25 reps	rest: 60s
Clap Push-Up	3x15 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 120s
Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Cable Lower Chest Raise	3x12 reps	rest: 90s
Dumbbell Decline Press	3x12 reps	rest: 90s
Machine Fly	3x12 reps	rest: 90s
Cable Cross-Over	3x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s
Cable Rope Pull-Up	3x8 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Barbell Incline Bench Row	3x8 reps	rest: 60s

Shoulders and Legs 16 exercises, 2 hrs 6 mins

Barbell Squat	3x12 reps	rest: 120s
Dumbbell Squat	3x12 reps	rest: 60s
Barbell Hack Squat	3x12 reps	rest: 60s
Barbell Lunge	3x12 reps	rest: 60s
Dumbbell Plie Squat	3x12 reps	rest: 60s
Dumbbell Single-Leg Bench Squat	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Barbell Clean Deadlift	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Reverse Fly	3x12 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Dumbbell Reverse Fly (Prone)	3x12 reps	rest: 60s
Dumbbell Alternating Front Raise	3x12 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s

Cardio & ABS 7 exercises, 1 hr 22 mins

Indoor Cycling	0x0 reps	rest: 45s
Hanging Knee Raise (Rotational)	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Alternating Heel Touch	3x8 reps	rest: 60s
Stability Ball Crunch	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
One-Knee to Chest (Supine)	3x8 reps	rest: 60s

Biceps & Triceps 14 exercises, 2 hrs 16 mins

EZ Bar Tricep Extension (Close Grip)	4x12 reps	rest: 60s
Barbell Tricep Press (Supine)	4x12 reps	rest: 60s
Weighted Tricep Dip	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Cable High Pulley Tricep Extension	4x12 reps	rest: 60s
Tricep Push-Up	4x12 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x12 reps	rest: 60s
EZ Bar Curl	4x12 reps	rest: 60s
EZ Bar Close Grip Curl	4x12 reps	rest: 60s
Preacher Curl Machine	4x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	4x12 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	4x12 reps	rest: 60s