Super setting x (compound + isolation) / [fast twitch + slow twitch] = massive strength and size gai

DpMario

Aug 21st 2019

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Super setting x (compound + isolation) / [fast twitch + slow twitch] = massive strength and size gai

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Focus on strength and all round performance. Hitting both fast and slow twitch muscles. Every exercise is done in a super set, except deadlifts on some days. You will be superseting low rep/high weight with high rep / low weight. On supersets with 4 or 5 sets, final set will be done with very heavy weight and ultra light weight. As this is a muscle building and strength gaining routine, the main focus is to perform both very heavy lifts and light lifts with high reps. This will ensure optimal muscle growth as well as calorie burn for fat loss. Performing super-sets throughout the entire routine will keep your heart rate and intensity up throughout your entire workout, thus triggering muscle growth and fat loss. Intensity is key throughout this entire workout, no rest between supersets. Always keeping your heart rate up and consistently lifting weights. Each training day be sure to start with 4 or 5 sets of either deadlift squats or bench press. Done in a pyramid style. 4 rep heavy 6 rep kind of heavy 10 rep not bad 15 rep light 4 rep oh fuck this is hard

Chest and Arms 15 exercises, 2 hrs 0 min

	4x6 reps	rest: 60s
	3x20 reps	rest: 15s
Dumbbell Bench Press (Reverse Grip)	3x12 reps	rest: 75s
Leverage Incline Chest Press	3x6 reps	rest: 15s
Barbell Bench Press	4x10 reps	rest: 15s
Dumbbell Fly	4x15 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	5x8 reps	rest: 60s
Dumbbell Tricep Extension	5x15 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 15s
Cable Shoulder Extension	3x15 reps	rest: 75s
Barbell Curl	3x6 reps	rest: 15s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 75s
EZ Bar Preacher Curl (Close Grip)	3x6 reps	rest: 15s
Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 75s
Hack Squat (Reverse Position)	8x8 reps	rest: 60s

Back and Legs 16 exercises, 1 hr 56 mins

Barbell Deadlift	4x12 reps	rest: 15s
Barbell Bent-Over Row	4x15 reps	rest: 90s
Hack Squat	3x10 reps	rest: 15s
Dumbbell Lunge	3x12 reps	rest: 90s
Machine Leg Press	3x15 reps	rest: 15s
Calf Press On Leg Press	3x20 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x20 reps	rest: 15s
	3x10 reps	rest: 60s
T Bar Row	3x6 reps	rest: 15s
Cable Rope Face Pull	3x12 reps	rest: 90s
Machine Assisted Pull-Up	3x12 reps	rest: 15s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Shrug	3x20 reps	rest: 15s
Barbell Upright Row	3x10 reps	rest: 90s
	3x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	4x8 reps	rest: 60s

Chest and shoulder 14 exercises, 1 hr 49 mins

Barbell Deadlift	5x6 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	4x6 reps	rest: 15s
Dumbbell Incline Fly	4x15 reps	rest: 90s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x6 reps	rest: 15s
Dumbbell Seated Press (Palms In)	4x14 reps	rest: 60s
Smith Machine Shoulder Press	4x10 reps	rest: 60s
Dumbbell Bent-Over Row	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 5s
Dumbbell Lateral Raise	4x12 reps	rest: 5s
Leverage Machine Shrug	5x10 reps	rest: 15s
Barbell Upright Row	5x12 reps	rest: 30s

Arms, flat bench, deadlift 10 exercises, 1 hr 23 mins

Barbell Deadlift	8x6 reps	rest: 120s
Barbell Stiff-Leg Deadlift	4x10 reps	rest: 90s
Barbell Bench Press	3x5 reps	rest: 15s
Dumbbell Bench Press	3x14 reps	rest: 90s
Cable Cross-Over	3x8 reps	rest: 15s
Dip	3x6 reps	rest: 75s
Machine Inner Chest Press	3x8 reps	rest: 15s
Machine Fly	3x20 reps	rest: 75s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Backside legs, Lats, Traps and Bench 17 exercises, 1 hr 59 mins

	4x12 reps	rest: 0s
	4x20 reps	rest: 15s
Barbell Upright Row	4x20 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x6 reps	rest: 15s
Machine Leg Curl (Prone)	3x15 reps	rest: 75s
Hack Calf Raise	3x30 reps	rest: 0s
	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x6 reps	rest: 15s
Cable Incline Pulldown (Supine)	5x14 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 0s
Dumbbell Cuban Press	4x10 reps	rest: 0s
Dumbbell Seated Front Raise (Hammer)	4x10 reps	rest: 75s
Machine Inverted Row	4x6 reps	rest: 15s
Cable Rope Lat Pulldown	4x12 reps	rest: 60s
Dual Cable Triceps Extension	3x12 reps	rest: 15s
Cable Rope Face Pull	3x20 reps	rest: 60s
Smith Machine Bench Press	3x4 reps	rest: 60s

Back and Legs 12 exercises, 1 hr 28 mins

Hack Squat	3x10 reps	rest: 15s
Dumbbell Lunge	3x10 reps	rest: 60s
Barbell Deadlift	4x6 reps	rest: 15s
Barbell Bent-Over Row	4x15 reps	rest: 90s
Machine Leg Press	5x6 reps	rest: 15s
Calf Press On Leg Press	5x15 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 15s
Cable Seated Row	3x15 reps	rest: 75s
T Bar Row	4x6 reps	rest: 15s
Dual Cable Triceps Extension	4x12 reps	rest: 75s
Machine Assisted Pull-Up	3x8 reps	rest: 15s
Dumbbell One-Arm Row	3x12 reps	rest: 60s

deadlift and arms 11 exercises, 1 hr 15 mins

Barbell Deadlift	4x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s

shoulders and lats 14 exercises, 1 hr 30 mins

	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Leverage Machine Shrug	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s