sponcho666

Dec 31st 2013

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SJL Winter Bulk

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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

Rest at least 2 days a week. Preferably 3.

Rep ranges are designed to induce both types of hypertrophy: Myofibrillar and Sarcoplasmic.

Cardio when you feel like it. Or not if bulking. Whatever.

Eat big. Lift big. Get big.

Day 4
Day 5
Day 1
Day 3
Day 2

CHEST + Legs 11 exercises, 1 hr 3 mins

Barbell Bench Press	4x12,8,6,4 reps	rest: 60s
Barbell Incline Bench Press	4x12,8,6,4 reps	rest: 60s
Machine Fly	4x12,8,6,4 reps	rest: 60s
Dumbbell Incline Fly	4x12,8,6,4 reps	rest: 60s
Cable Cross-Over	4x12,8,6,4 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Crunch	3x0 reps	rest: 60s
Stability Ball Crunch	3x0 reps	rest: 60s
Plank	3x1 reps	rest: 60s
Machine Leg Press	4x12,8,6,4 reps	rest: 60s
Calf Press On Leg Press	4x12,8,6,4 reps	rest: 60s

SHOULDERS + Arms 11 exercises, 1 hr 0 min

Barbell Shoulder Press	4x12,8,6,4 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12,8,6,4 reps	rest: 60s
Barbell Shrug	4x12,8,6,4 reps	rest: 60s
Barbell Upright Row	4x12,8,6,4 reps	rest: 60s
Dumbbell Lateral Raise	4x12,8,6,4 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12,8,6,4 reps	rest: 60s
Parallel Bar Hip Raise	3x0 reps	rest: 60s
Leg Raise	3x0 reps	rest: 60s
Seated Leg Tuck	3x0 reps	rest: 60s
Barbell Preacher Curl	4x12,8,6,4 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12,8,6,4 reps	rest: 60s

LEGS + Back 10 exercises, 57 mins

Barbell Squat	4x12,8,6,4 reps	rest: 60s
Machine Leg Press	4x12,8,6,4 reps	rest: 60s
Machine Leg Extension	4x12,8,6,4 reps	rest: 60s
Machine Seated Leg Curl	4x12,8,6,4 reps	rest: 60s
Calf Press On Leg Press	4x12,8,6,4 reps	rest: 60s
Barbell Standing Calf Raise	4x12,8,6,4 reps	rest: 60s
Decline Crunch	3x0 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Seated Leg Tuck	3x8 reps	rest: 60s
Dumbbell One-Arm Row	4x12,8,6,4 reps	rest: 60s

ARMS + Chest 14 exercises, 1 hr 18 mins

Barbell Curl	4x12,8,6,4 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x12,8,6,4 reps	rest: 60s
Dumbbell Hammer Curl	4x12,8,6,4 reps	rest: 60s
Dumbbell Concentration Curl	4x12,8,6,4 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,8,6,4 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x12,8,6,4 reps	rest: 60s
Cable Shoulder Extension	4x12,8,6,4 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x12,8,6 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x12,8,6 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x12,8,6 reps	rest: 60s
Crunch	3x0 reps	rest: 60s
Stability Ball Crunch	3x0 reps	rest: 60s
Machine Fly	4x12,8,6,4 reps	rest: 60s
Dip	4x10 reps	rest: 60s

BACK + Shoulders 10 exercises, 55 mins

Barbell Deadlift	4x12,8,6,4 reps	rest: 60s
Barbell Bent-Over Row	4x12,8,6,4 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,8,6,4 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x12,8,6,4 reps	rest: 60s
Cable Seated Row	4x12,8,6,4 reps	rest: 60s
Dumbbell One-Arm Row	4x12,8,6,4 reps	rest: 60s
Pull-Up	4x12,8,6,4 reps	rest: 60s
Decline Bench Ab Reach	3x0 reps	rest: 60s
Plank	3x1 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12,8,6,4 reps	rest: 60s