daniel1877

Jan 19th 2015

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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

Borst/Rug 10 exercises, 1 hr 34 mins

Dumbbell Bench Press	10x6 reps	rest: 45s
Machine Assisted Pull-Up (Hammer Grip)	10x6 reps	rest: 45s
Dumbbell Fly	4x8 reps	rest: 45s
Machine Assisted Pull-Up	4x8 reps	rest: 45s
Dumbbell Bench Press (Reverse Grip)	4x8 reps	rest: 45s
Barbell Deadlift	6x6 reps	rest: 45s
Barbell Bent-Over Row	4x8 reps	rest: 45s
Dumbbell Pullover	4x8 reps	rest: 45s
Cable Kneeling Crunch	4x15 reps	rest: 45s
Parallel Bar Hip Raise	4x15 reps	rest: 45s

Benen/Buik 11 exercises, 1 hr 41 mins

Barbell Squat	10x6 reps	rest: 45s
Dumbbell Lunge	4x8 reps	rest: 45s
Barbell Stiff-Leg Deadlift	10x6 reps	rest: 45s
Machine Leg Extension	4x8 reps	rest: 45s
Machine Leg Press (Wide Stance)	5x6 reps	rest: 45s
Machine Leg Press (Narrow Stance)	5x6 reps	rest: 45s
Calf Press On Leg Press	4x20 reps	rest: 45s
Cable Kneeling Crunch	4x15 reps	rest: 45s
Cable Crunch Kneeling Rotation	4x15 reps	rest: 45s
Parallel Bar Hip Raise	4x15 reps	rest: 45s
Plank	4x1 reps	rest: 45s

Schouders/Bicep/Tricep 12 exercises, 1 hr 37 mins

Barbell Shoulder Press	10x6 reps	rest: 45s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 45s
Dumbbell Lateral Raise	4x8 reps	rest: 45s
Barbell Upright Row	4x8 reps	rest: 45s
Barbell Shrug	4x8 reps	rest: 45s
Barbell Curl	5x6 reps	rest: 45s
Dumbbell Hammer Curl	4x8 reps	rest: 45s
EZ Bar Curl	4x8 reps	rest: 45s
Barbell Drag Curl	5x12 reps	rest: 45s
Barbell Bench Press (Close Grip)	5x6 reps	rest: 45s
Barbell Skull Crusher (Reverse Grip)	5x6 reps	rest: 45s
Dip	3x8 reps	rest: 45s

Rust 0 exercises, 0 min

Borst/Rug 10 exercises, 1 hr 34 mins

Dumbbell Incline Bench Press	10x6 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	10x6 reps	rest: 45s
Dumbbell Incline Fly	4x8 reps	rest: 45s
Cable V Bar Pulldown	4x8 reps	rest: 45s
Dumbbell Incline Bench Press (Palms in)	4x8 reps	rest: 45s
Dumbbell One-Arm Row	4x8 reps	rest: 45s
Dumbbell Pullover	4x8 reps	rest: 45s
Barbell Deadlift	6x6 reps	rest: 45s
Cable Kneeling Crunch	4x15 reps	rest: 45s
Cable Crunch Kneeling Rotation	4x15 reps	rest: 45s

Benen/Buik 10 exercises, 1 hr 24 mins

Schouders/Bicep/Tricep 12 exercises, 1 hr 42 mins

Dumbbell Seated Arnold Press	10x6 reps	rest: 45s
Dumbbell Bent-Over Reverse Fly	4x8 reps	rest: 45s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 45s
Dumbbell Lateral Raise	4x8 reps	rest: 45s
Barbell Upright Row	4x8 reps	rest: 45s
Barbell Curl	10x6 reps	rest: 45s
Dumbbell Incline Curl	4x8 reps	rest: 45s
Dumbbell Incline Hammer Curl	4x8 reps	rest: 45s
EZ Bar Curl	4x8 reps	rest: 45s
Dip	6x6 reps	rest: 45s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 45s
Cable Shoulder Extension	4x8 reps	rest: 45s