Jerry -OLD SCHOOL Bulking

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

First exercise is muscle group warm up (10 reps). All/most other sets are to the point of complete failure; best done with a workout partner. Strength training 4 reps or less. Bulk training 5-8 reps. To mix it up some days I like to go really heavy or do strip sets. On chest to mix it up I like to start with Dumbbells and go heavy with 3 sets of 4-6 reps (with a spotter and complete failure this will blow your chest up and the rest of your chest workout will likely be at a lower weight but do everything to failure).

Monday
Wednesday
Friday

Chest and Triceps 8 exercises, 51 mins

Barbell Bench Press	4x7 reps	rest: 60s
Barbell Incline Bench Press	3x7 reps	rest: 60s
Dumbbell Bench Press	3x7 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x7 reps	rest: 60s
Cable Shoulder Extension	3x7 reps	rest: 60s
Dip	3x15 reps	rest: 60s
Machine Ab Crunch	1x10 reps	rest: 60s

Shoulders & Biceps 9 exercises, 54 mins

Dumbbell Seated Shoulder Press	3x7 reps	rest: 60s
Barbell Upright Row	3x7 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x7 reps	rest: 60s
Dumbbell Lateral Raise	3x7 reps	rest: 60s
Smith Machine Shrug	3x11 reps	rest: 60s
Dumbbell Seated Curl	3x7 reps	rest: 60s
Barbell Preacher Curl	3x7 reps	rest: 60s
Cable Bicep Curl (Supine)	3x7 reps	rest: 60s
Machine Ab Crunch	1x10 reps	rest: 60s

Back & Hamstrings 8 exercises, 48 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Machine Ab Crunch	1x10 reps	rest: 60s
Cable Rope Seated Crossover Row	3x8 reps	rest: 60s
Cable Rope Seated Row	3x8 reps	rest: 60s