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Emphasis on Guns
Bulking
Advanced
Machine strength
Plan Details
The Emphasis on Guns routine by John Rippon is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This general routine is designed to work on catching up your biceps. On high intensity day: * Rest-pause last set on the 12-12-15 rep sets. * Drop-set the last two preacher sets, R-arm sets then L-arm sets.
Routine detail
Mon
Shoulders, Low Intensity Arms
Est. 114 min
10 exercises
Barbell Military Press
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Barbell Incline Rear Delt Raise
4 Sets x 12 Reps
Low-pulley Rear Delt Cable Flye
5 Sets x 12 Reps
Overhead Rear Delt Cable Flye
5 Sets x 12 Reps
Weighted Tricep Dip
2 Sets x 15 Reps
Barbell Bench Press (Close Grip)
2 Sets x 15 Reps
Barbell Curl
2 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 15 Reps
YTWL Incline
2 Sets x 15 Reps
Wed
Legs, Chest
Est. 127 min
10 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Scoop
4 Sets x 12 Reps
Thu
Shoulders, High Intensity Arms
Est. 105 min
8 exercises
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
One-dumbbell Front Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Fri
Week 2: Deadlift
Est. 71 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pendlay Row
4 Sets x 10 Reps
Seated Dumbbell Shrug
4 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Fri
Week 1: Back, Abs
Est. 51 min
5 exercises
Weighted Pull-Up
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Pendlay Row
3 Sets x 8 Reps
Ab Wheel Rollout on Knees
2 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Sun
Chest and Cardio
Est. 83 min
7 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Bench Press, negative
1 Set x 1 Rep
Dumbbell Incline Fly
5 Sets x 10 Reps
Elevated Push-Up
5 Sets x 20 Reps
Face Pull with External Rotation
4 Sets x 15 Reps
Dumbbell Iron Cross
2 Sets x 10 Reps
Rowing
1 Set
