Jean Kleemann

Feb 27th 2015

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Fitness World 27-02-2015

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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

LineÃƒÂ¦r Periodisering :)
- Mekanisk stress (6 rep)
- Muskelnedbrydning (12 rep)
- Metabolisk stress (20 rep)

1. Chest/Triceps (20 rep) 12 exercises, 2 hrs 2 mins

Machine Fly	3x20 reps	rest: 60s
Cable Lower Chest Raise	3x20 reps	rest: 90s
Dumbbell Incline Bench Press	3x20 reps	rest: 100s
Dumbbell Bench Press	3x20 reps	rest: 100s
Barbell Upright Row	3x20 reps	rest: 10s
Barbell Shrug	3x20 reps	rest: 45s
Dumbbell Lateral Raise	3x20 reps	rest: 75s
Leverage Shoulder Press	3x20 reps	rest: 90s
EZ Bar French Press	3x20 reps	rest: 90s
Machine Assisted Dip	3x20 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x20 reps	rest: 75s
Cable External Rotation	3x20 reps	rest: 60s

2. Leg (20 rep) 10 exercises, 1 hr 40 mins

Indoor Cycling	0x0 reps	rest: 2s
Machine Leg Extension	3x20 reps	rest: 100s
Barbell Squat	3x20 reps	rest: 120s
Machine Leg Press	3x20 reps	rest: 120s
Machine Leg Curl (Prone)	4x20 reps	rest: 100s
Smith Machine Single-Leg Calf Raise	3x20 reps	rest: 45s
Smith Machine Reverse Calf Raise	3x20 reps	rest: 90s
Machine Ab Crunch	3x20 reps	rest: 90s
	3x20 reps	rest: 60s
Cable Side Bend	3x20 reps	rest: 60s

3 Back/Biceps (20 rep) 12 exercises, 2 hrs 3 mins

Back Hyperextension	1x10 reps	rest: 45s
Cable Shoulder Extension	3x20 reps	rest: 90s
Machine Assisted Pull-Up	3x20 reps	rest: 100s
Machine Assisted Pull-Up (Hammer Grip)	3x20 reps	rest: 100s
Leverage Machine Iso Row	3x20 reps	rest: 100s
Barbell Deadlift	3x20 reps	rest: 100s
Dumbbell Seated Bent-Over Reverse Fly	3x20 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x20 reps	rest: 75s
EZ Bar Curl	3x20 reps	rest: 75s
Barbell Preacher Curl	3x20 reps	rest: 75s
Dumbbell Hammer Curl (Cross Body)	3x20 reps	rest: 75s
Cable Internal Rotation	3x20 reps	rest: 60s

1. Chest/Triceps (12 rep) 12 exercises, 1 hr 57 mins

Machine Fly	4x12 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 90s
Dumbbell Incline Bench Press	4x12 reps	rest: 100s
Dumbbell Bench Press	4x12 reps	rest: 100s
Barbell Upright Row	4x12 reps	rest: 10s
Barbell Shrug	4x12 reps	rest: 45s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Leverage Shoulder Press	4x12 reps	rest: 90s
EZ Bar French Press	4x12 reps	rest: 90s
Weighted Tricep Dip	3x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 75s
Cable External Rotation	3x12 reps	rest: 60s

2. Leg (12 rep) 10 exercises, 1 hr 36 mins

Indoor Cycling	0x0 reps	rest: 2s
Machine Single-Leg Extension	4x12 reps	rest: 75s
Barbell Squat	4x12 reps	rest: 100s
Machine Leg Press	4x12 reps	rest: 100s
Machine Leg Curl (Prone)	5x12 reps	rest: 90s
Smith Machine Single-Leg Calf Raise	4x12 reps	rest: 45s
Smith Machine Reverse Calf Raise	4x12 reps	rest: 90s
Machine Ab Crunch	3x12 reps	rest: 90s
	3x12 reps	rest: 60s
Cable Side Bend	3x20 reps	rest: 60s

3. Back/Biceps (12 rep) 12 exercises, 2 hrs 6 mins

Back Hyperextension	1x10 reps	rest: 45s
Cable Shoulder Extension	4x12 reps	rest: 90s
Machine Assisted Pull-Up	4x12 reps	rest: 100s
Machine Assisted Pull-Up (Hammer Grip)	4x12 reps	rest: 100s
Leverage Machine Iso Row	4x12 reps	rest: 100s
Barbell Deadlift	4x12 reps	rest: 100s
Dumbbell Seated Bent-Over Reverse Fly	4x12 reps	rest: 75s
Dumbbell Incline Hammer Curl	4x12 reps	rest: 75s
EZ Bar Curl	4x12 reps	rest: 75s
Barbell Preacher Curl	4x12 reps	rest: 75s
Dumbbell Hammer Curl (Cross Body)	4x12 reps	rest: 75s
Cable Internal Rotation	3x12 reps	rest: 60s

1. Chest/Triceps (6 rep) 12 exercises, 1 hr 49 mins

Machine Fly	5x6 reps	rest: 60s
Cable Lower Chest Raise	5x6 reps	rest: 90s
Dumbbell Incline Bench Press	5x6 reps	rest: 100s
Dumbbell Bench Press	5x6 reps	rest: 100s
Barbell Upright Row	5x6 reps	rest: 10s
Barbell Shrug	5x12 reps	rest: 45s
Dumbbell Lateral Raise	4x6 reps	rest: 60s
Leverage Shoulder Press	4x6 reps	rest: 75s
EZ Bar French Press	4x6 reps	rest: 75s
Weighted Tricep Dip	4x6 reps	rest: 75s
Cable Tricep Pushdown (Rope)	4x6 reps	rest: 75s
Cable External Rotation	3x12 reps	rest: 60s

2. Leg (6 rep) 10 exercises, 1 hr 30 mins

Indoor Cycling	0x0 reps	rest: 2s
Barbell Squat	5x6 reps	rest: 100s
Machine Leg Press	5x6 reps	rest: 100s
Machine Single-Leg Extension	5x6 reps	rest: 75s
Machine Seated Leg Curl	5x6 reps	rest: 90s
Smith Machine Single-Leg Calf Raise	5x6 reps	rest: 45s
Smith Machine Reverse Calf Raise	5x6 reps	rest: 90s
Machine Ab Crunch	3x10 reps	rest: 90s
	3x12 reps	rest: 60s
Cable Side Bend	3x10 reps	rest: 60s

3. Back/Biceps (6 rep) 12 exercises, 1 hr 55 mins

Back Hyperextension	1x10 reps	rest: 45s
Cable Shoulder Extension	5x6 reps	rest: 90s
Weighted Pull-Up	5x6 reps	rest: 100s
Chin-Up	5x6 reps	rest: 100s
Leverage Machine Iso Row	5x6 reps	rest: 100s
Barbell Deadlift	5x6 reps	rest: 100s
Dumbbell Seated Bent-Over Reverse Fly	4x6 reps	rest: 60s
Dumbbell Incline Hammer Curl	5x6 reps	rest: 75s
EZ Bar Curl	4x6 reps	rest: 75s
Barbell Preacher Curl	4x6 reps	rest: 75s
Dumbbell Hammer Curl (Cross Body)	4x6 reps	rest: 75s
Cable Internal Rotation	3x10 reps	rest: 60s