aniketandy2006

Sep 10th 2014

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Aniket's Routine

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5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is for increasing endurance and muscle strength.

Chest and Triceps 18 exercises, 2 hrs 1 min

Barbell Incline Bench Press	3x6 reps	rest: 120s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Single-Leg Push-Up	3x8 reps	rest: 60s
Barbell Bench Press	3x6 reps	rest: 120s
Dip	3x8 reps	rest: 60s
Machine Fly	3x6 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Run and Abs 7 exercises, 57 mins

P90X 2 exercises, 3 mins

		0x0 reps	rest: 30s
		0x0 reps	rest: 30s

Back, Biceps, and Forearm 19 exercises, 2 hrs 10 mins

Dumbbell Bicep Curl	3x12 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Seated Hammer Curl	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s
Machine Reverse T Bar Row	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Reverse Concentration Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x8 reps	rest: 60s

Run and Abs 7 exercises, 57 mins

P90X 2 exercises, 3 mins

		0x0 reps	rest: 30s
		0x0 reps	rest: 30s

Run and Abs 7 exercises, 57 mins

Shoulders and Legs 15 exercises, 1 hr 40 mins

Barbell Squat	3x6 reps	rest: 120s
Barbell Lunge	3x6 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Shoulder Press	3x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Alternating Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 60s
Dumbbell Cuban Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s