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ub lb wortelsap

RobbyConings

Sep 16th 2014

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ub lb wortelsap

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 2
Day 4
Day 1
Day 3

ub 1 9 exercises, 1 hr 5 mins

	Barbell Bench Press	5x5 reps	rest: 60s
	Dumbbell Fly	3x10 reps	rest: 60s
	Cable Seated Row	3x10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	5x5 reps	rest: 60s
	Barbell Curl (Close Grip)	3x10 reps	rest: 60s
	Machine Hammer Curl	3x10 reps	rest: 60s
	Dip	3x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s

lb2 6 exercises, 52 mins

	Barbell Deep Squat	5x5 reps	rest: 60s
	Dumbbell Lunge	4x10 reps	rest: 60s
	Machine Leg Extension	4x10 reps	rest: 60s
	Machine Leg Curl (Prone)	4x10 reps	rest: 60s
	Calf Press On Leg Press	4x10 reps	rest: 60s
	Machine Ab Crunch	4x10 reps	rest: 60s

ub2 9 exercises, 1 hr 2 mins

	Cable Front Lat Pulldown (Close Grip)	5x5 reps	rest: 60s
	Dumbbell Bent-Over Row	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	5x5 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Cable Dual Overhead Curl	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s

lb4 6 exercises, 44 mins

	Barbell Clean Deadlift	5x5 reps	rest: 60s
	Machine Leg Press	5x5 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Calf Press On Leg Press	3x15 reps	rest: 60s
	Machine Ab Crunch	3x10 reps	rest: 60s

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