3Q2019

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is designed to combine legs workout with arms to maximize results for the latter. Calves training is separeted from upper legs trainung days on purpose. The cycle is organized the way when each muscle group have enough time to recover.

Each cycle legs/back/shoulders are trained twice: first time - with big loads, second - with moderate. Biceps and triceps are trained once per cycle (no need to train twice because arms are also trained in all other upper body excercises).

There are 5 days in a cycle (3-5 trainings per week):
1. Upper legs + biceps
2. Chest + lower legs + (ext) abs
3. Back + shoulders
4. Upper legs + triceps
5. Shoulders + back

Short treadmill running and abs excercise are added to each day at the begning and the end.

Day 3
Day 2
Day 5
Day 1
Day 4

Up legs + Biceps 9 exercises, 1 hr 28 mins

Treadmill Running	0x0 reps	rest: 15s
Barbell Squat	4x8 reps	rest: 120s
Dumbbell Lunge	3x10 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 80s
Barbell Curl	4x12 reps	rest: 80s
Dumbbell Concentration Curl	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 120s
Parallel Bar Hip Raise	1x10 reps	rest: 60s

Chest + low legs + abs 9 exercises, 1 hr 21 mins

Treadmill Running	0x0 reps	rest: 15s
Barbell Bench Press	6x6 reps	rest: 120s
Cable Cross-Over	3x12 reps	rest: 60s
Leverage Decline Chest Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x15 reps	rest: 60s
Dumbbell Seated Calf Raise	3x10 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
Weight Plate Russian Twist	3x20 reps	rest: 60s

Back + shoulders 8 exercises, 1 hr 12 mins

Treadmill Running	0x0 reps	rest: 15s
Barbell Row	6x12 reps	rest: 80s
Barbell One-Arm Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell Upright Row	3x12 reps	rest: 60s
Parallel Bar Hip Raise	1x16 reps	rest: 60s

Up legs + Triceps 8 exercises, 59 mins

Box Jump Multiple Response	3x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x12 reps	rest: 180s
Machine Seated Leg Curl	3x10 reps	rest: 80s
Barbell Deep Squat	2x10 reps	rest: 60s
Weighted Tricep Dip	3x12 reps	rest: 80s
Cable Shoulder Extension	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Parallel Bar Hip Raise	1x16 reps	rest: 60s

Shoulders + back 8 exercises, 1 hr 1 min

Treadmill Running	0x0 reps	rest: 15s
Barbell Push Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Raise	3x8 reps	rest: 60s
Rear Pull-Up (Wide Grip)	3x8 reps	rest: 60s
Machine Vertical Row (Close Grip)	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s