adrenalinjacko

Dec 7th 2013

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Final Pitt/Dc*

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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

Final 1

Brust Schultern Bauch 8 exercises, 49 mins

Treadmill Running	1x1 reps	rest: 10s
Dumbbell Bench Press	4x6 reps	rest: 45s
Dip	1x15 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 30s
Barbell Shoulder Press	1x15 reps	rest: 30s
Machine Ab Crunch	3x8 reps	rest: 45s
Decline Crunch	1x15 reps	rest: 120s

Ruecken Schultern Nacken 10 exercises, 1 hr 45 mins

Treadmill Running	1x1 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 35s
Rocky Pull-Up (Hammer Grip)	1x17 reps	rest: 120s
Cable Seated Row	3x8 reps	rest: 35s
Machine Lat Pulldown	1x20 reps	rest: 60s
Cable One-Arm Lat Pulldown	1x20 reps	rest: 60s
Cable Shoulder Extension	1x15 reps	rest: 120s
Dumbbell One-Arm Upright Row	3x8 reps	rest: 30s
Smith Machine Upright Row	1x15 reps	rest: 120s
Cable One-Arm Lateral Raise	1x15 reps	rest: 120s

Bizeps, Trizeps, Bauch 9 exercises, 40 mins

Cable Reverse Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	1x15 reps	rest: 60s
Cable One-Arm Bicep Curl	1x15 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	1x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Shoulder Extension	3x6 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	1x8 reps	rest: 60s
Dip	1x15 reps	rest: 60s
Decline Crunch	1x15 reps	rest: 60s

Regeneration 0 exercises, 0 min

Brust Schultern Bauch 8 exercises, 47 mins

Treadmill Running	1x1 reps	rest: 10s
Dumbbell Incline Bench Press	4x6 reps	rest: 60s
Barbell Incline Bench Press	1x15 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 30s
Barbell Shoulder Press	1x15 reps	rest: 30s
Machine Ab Crunch	3x8 reps	rest: 45s
Decline Crunch	1x15 reps	rest: 120s

Ruecken Schultern Nacken 8 exercises, 1 hr 42 mins

Treadmill Running	1x1 reps	rest: 60s
Smith Machine Deadlift	3x8 reps	rest: 60s
EZ Bar Bent-Over Row (Reverse Grip)	4x8 reps	rest: 60s
Dumbbell One-Arm Row	1x15 reps	rest: 120s
Cable Upright Row	1x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Cable Elevated Row	3x10 reps	rest: 60s
Cable Lateral Raise	1x15 reps	rest: 60s

Bizeps, Trizeps, Bauch 9 exercises, 40 mins

Cable Reverse Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	1x15 reps	rest: 60s
Cable One-Arm Bicep Curl	1x15 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	1x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Shoulder Extension	3x6 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	1x8 reps	rest: 60s
Dip	1x15 reps	rest: 60s
Decline Crunch	1x15 reps	rest: 60s