justinjayjohnson

Jan 14th 2014

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

I found every famous bodybuilders body part that they're known for and combined them all into one ridiculous training program

chest 8 exercises, 1 hr 35 mins

Barbell Bench Press	5x10 reps	rest: 90s
Barbell Incline Bench Press	5x10 reps	rest: 90s
Dumbbell Bench Press	5x10 reps	rest: 90s
Dumbbell Incline Bench Press	5x10 reps	rest: 90s
Dumbbell Fly	5x10 reps	rest: 60s
Dip	5x10 reps	rest: 60s
Dumbbell Pullover	5x10 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s

back 8 exercises, 4 hrs 0 min

Cable V Bar Pulldown	4x8 reps	rest: 90s
Barbell Bent-Over Row (Reverse Grip)	4x8 reps	rest: 90s
Barbell Deadlift	4x8 reps	rest: 120s
	4x8 reps	rest: 120s
Cable Seated Row	4x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Barbell Kneeling Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x2099 reps	rest: 60s

shoulders 12 exercises, 1 hr 20 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Military Press (Seated)	3x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s

Legs 8 exercises, 2 hrs 4 mins

off 0 exercises, 0 min

Arms 12 exercises, 1 hr 18 mins

EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

abs/cardio- morning 9 exercises, 1 hr 4 mins

Plank	2x8 reps	rest: 0s
Side Bridge	2x8 reps	rest: 30s
Stability Ball Crunch	2x20 reps	rest: 0s
Stability Ball Jack Knife Push-Up	2x20 reps	rest: 60s
Stability Ball Pull-In	2x20 reps	rest: 30s
Cable Wood Chop	2x10 reps	rest: 0s
Cable Reverse Wood Chop	2x10 reps	rest: 60s
Treadmill Running	3x8 reps	rest: 15s
Elliptical Training	3x8 reps	rest: 15s

fun day - in building 9 exercises, 58 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s