SorenMoussavian

Aug 4th 2019

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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Chest, triceps & abs 34 exercises, 3 hrs 0 min

Indoor Cycling	1x0 reps	rest: 5s
Dumbbell Incline Bench Press	6x8 reps	rest: 10s
Dumbbell Fly	4x8 reps	rest: 10s
Dumbbell Incline Fly	4x8 reps	rest: 10s
Dumbbell Bench Press	6x8 reps	rest: 10s
Barbell Bench Press	4x8 reps	rest: 10s
Dumbbell Decline Bench Press	4x8 reps	rest: 10s
Machine Bench Press	4x8 reps	rest: 10s
Cable Cross-Over	4x8 reps	rest: 10s
Cable Lower Chest Raise	4x8 reps	rest: 10s
Machine Fly	4x8 reps	rest: 10s
Leverage Decline Chest Press	4x8 reps	rest: 10s
Dumbbell Tricep Extension (Supine)	4x8 reps	rest: 10s
Cable One-Arm Tricep Pushdown (Reverse Grip)	8x8 reps	rest: 10s
Machine Assisted Dip	4x8 reps	rest: 10s
EZ Bar Tricep Extension (Close Grip)	4x8 reps	rest: 10s
Dumbbell One-Arm Tricep Kickback	8x10 reps	rest: 10s
Machine Tricep Extension	4x8 reps	rest: 10s
Bench Dip	4x8 reps	rest: 10s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 10s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 10s
Cable Rope High Pulley Tricep Extension	4x8 reps	rest: 10s
Cable Kneeling Crunch	4x10 reps	rest: 10s
Sit-Up	4x10 reps	rest: 10s
Machine Ab Crunch	4x8 reps	rest: 10s
Bench Leg Raise (Supine)	4x8 reps	rest: 10s
	4x14 reps	rest: 10s
	5x10 reps	rest: 10s
Barbell Press Sit-Up	4x8 reps	rest: 10s
Indoor Cycling	1x0 reps	rest: 15s
	1x0 reps	rest: 15s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s

Back & biceps 31 exercises, 2 hrs 58 mins

Indoor Cycling	1x0 reps	rest: 5s
Barbell Deadlift	6x8 reps	rest: 10s
Barbell Bent-Over Row	4x8 reps	rest: 10s
Pull-Up	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 10s
Cable Shoulder Extension	4x8 reps	rest: 10s
Cable Seated Row	4x8 reps	rest: 10s
Cable One-Arm Seated Row	8x8 reps	rest: 10s
Cable Front Lat Pulldown (Close Grip)	4x8 reps	rest: 10s
Dumbbell Bent-Over Row	4x8 reps	rest: 10s
Machine Seated Row	4x8 reps	rest: 10s
Machine Assisted Chin-Up	4x8 reps	rest: 10s
Cable Rope Lat Pulldown	4x8 reps	rest: 10s
Dumbbell One-Arm Row	8x8 reps	rest: 10s
Assisted Hyperextension	4x8 reps	rest: 10s
Back Hyperextension	4x8 reps	rest: 30s
Dumbbell Bicep Curl	4x8 reps	rest: 10s
Cable Dual Overhead Curl	4x8 reps	rest: 10s
Preacher Curl Machine	4x8 reps	rest: 10s
Dumbbell Incline Curl	4x8 reps	rest: 10s
Dumbbell Concentration Curl	8x8 reps	rest: 10s
Dumbbell One-Arm Preacher Curl	8x8 reps	rest: 10s
	4x8 reps	rest: 10s
Cable Rope Hammer Curl	4x8 reps	rest: 10s
EZ Bar Seated Curl (Close Grip)	4x8 reps	rest: 10s
Cable Bicep Curl (Close Grip)	4x8 reps	rest: 10s
EZ Bar Preacher Curl (Close Grip)	4x8 reps	rest: 10s
Indoor Cycling	1x0 reps	rest: 15s
	1x0 reps	rest: 10s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s

Legs & abs 20 exercises, 1 hr 53 mins

Shoulders & forearm 26 exercises, 2 hrs 23 mins

Indoor Cycling	1x0 reps	rest: 5s
Dumbbell Seated Shoulder Press	6x8 reps	rest: 10s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 10s
Dumbbell Upright Row	4x8 reps	rest: 10s
Dumbbell Seated Front Raise (Hammer)	4x8 reps	rest: 10s
Machine Deltoid Raise	4x8 reps	rest: 10s
Barbell Snatch Shrug	2x14 reps	rest: 10s
	2x14 reps	rest: 10s
Cable One-Arm Lateral Raise	8x8 reps	rest: 10s
Cable Reverse Fly	4x8 reps	rest: 10s
Smith Machine Shrug	6x12 reps	rest: 10s
Dumbbell Shoulder Shrug	4x10 reps	rest: 10s
Barbell Military Press	4x8 reps	rest: 10s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 10s
	4x12 reps	rest: 10s
Dumbbell One-Arm Wrist Curl	8x10 reps	rest: 10s
Dumbbell One-Arm Reverse Bench Wrist Curl	8x10 reps	rest: 10s
Sit-Up	4x10 reps	rest: 10s
Machine Ab Crunch	4x10 reps	rest: 10s
	5x10 reps	rest: 0s
Cable Kneeling Crunch	4x10 reps	rest: 10s
Indoor Cycling	1x0 reps	rest: 15s
	1x0 reps	rest: 6s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s

Legs, abs & lower back 10 exercises, 1 hr 4 mins

Extras 10 exercises, 52 mins

Road Cycling	1x0 reps	rest: 5s
Walking	1x0 reps	rest: 5s
Rowing	1x0 reps	rest: 5s
Elliptical Training	1x0 reps	rest: 5s
Indoor Cycling	1x0 reps	rest: 5s
Sit-Up	4x10 reps	rest: 10s
	1x8 reps	rest: 0s
	5x10 reps	rest: 0s
Cable Rope Hammer Curl	4x8 reps	rest: 10s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 10s