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trthskr_may2014

trthskr

Apr 11th 2014

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trthskr_may2014

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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

back 7 exercises, 28 mins

	Cable Seated Row	4x10,8,6,4 reps	rest: 45s
	Dumbbell One-Arm Row	3x8,6,4 reps	rest: 45s
	Barbell Preacher Curl	3x8,6,4 reps	rest: 45s
	T Bar Row	3x8,6,4 reps	rest: 45s
	Machine Lat Pulldown	3x8,6,4 reps	rest: 45s
	Back Hyperextension	3x8,6,4 reps	rest: 45s
	Chin-Up	1x10 reps	rest: 45s

tricep,abs 8 exercises, 36 mins

	Cable Kneeling Crunch	3x12 reps	rest: 30s
	Cable Tricep Pushdown (Rope)	3x10,8,6,4 reps	rest: 45s
	Dumbbell One-Arm Tricep Kickback	3x8,6,4 reps	rest: 45s
	Machine Bench Press	3x8,6,4 reps	rest: 45s
	Decline Crunch	2x25 reps	rest: 30s
	Dumbbell Tricep Extension (Supine)	3x8,6,4 reps	rest: 45s
	Machine Dip	3x8,6,4 reps	rest: 45s
	Machine Ab Crunch	3x12 reps	rest: 30s

legs 6 exercises, 26 mins

	Barbell Clean Deadlift	3x10,8,6,4 reps	rest: 45s
	Machine Leg Curl (Prone)	3x8,6,4 reps	rest: 45s
	Cable Rope Face Pull	3x8,6,4 reps	rest: 45s
	Machine Leg Press	3x8,6,4 reps	rest: 45s
	Machine Seated Calf Raise	3x12 reps	rest: 45s
	Hack Squat	3x8,6,4 reps	rest: 45s

bicep,abs 8 exercises, 36 mins

	Bench Weighted Decline Crunch	3x15 reps	rest: 30s
	Barbell Curl	3x10,8,6,4 reps	rest: 45s
	Barbell Preacher Curl	3x8,6,4 reps	rest: 45s
	Cable Seated Row	3x8,6,4 reps	rest: 45s
	Weighted Side Bend	2x12 reps	rest: 30s
	Preacher Curl Machine	3x8,6,4 reps	rest: 45s
	Dumbbell Alternating Hammer Curl	3x8,6,4 reps	rest: 45s
	Parallel Bar Leg Raise	3x15 reps	rest: 30s

chest 6 exercises, 24 mins

	Barbell Bench Press	3x10,8,6,4 reps	rest: 45s
	Dumbbell Fly	3x8,6,4 reps	rest: 45s
	Cable Tricep Pushdown (Rope)	3x8,6,4 reps	rest: 45s
	Dumbbell Bench Press	3x8,6,4 reps	rest: 45s
	Dumbbell Pullover	3x8,6,4 reps	rest: 45s
	Machine Bench Press	3x8,6,4 reps	rest: 45s

shoulder,abs 8 exercises, 36 mins

	Cable Kneeling Crunch	3x12 reps	rest: 30s
	Machine Shoulder Press	3x10,8,6,4 reps	rest: 45s
	Dumbbell Lateral Raise	3x8,6,4 reps	rest: 45s
	Barbell Squat	3x8,6,4 reps	rest: 45s
	Decline Crunch	2x25 reps	rest: 30s
	Dumbbell Front Raise	3x8,6,4 reps	rest: 45s
	Barbell Upright Row	3x8,6,4 reps	rest: 45s
	Machine Ab Crunch	3x15 reps	rest: 30s

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