Eduardomdn

Nov 17th 2014

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A, B, C, A - C, B, A, C

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

1st week
- chest tricep Monday and Friday
- back bicep any day
- legs shoulder Wednesday

2nd week
- legs shoulder Monday and Friday
- back bicep any day
- chest tricep Wednesday

1 A peito tricep 17 exercises, 1 hr 58 mins

Barbell Decline Bench Press	4x8 reps	rest: 45s
Barbell Bench Press	4x8 reps	rest: 45s
Dumbbell Bench Press	4x0 reps	rest: 45s
Cable Upper Chest Crossover	4x6 reps	rest: 45s
Dumbbell Fly	4x8 reps	rest: 45s
Machine Fly	4x6 reps	rest: 45s
Machine Assisted Dip	4x8 reps	rest: 45s
Barbell Tricep Extension (Supine)	4x8 reps	rest: 45s
Cable Shoulder Extension	4x8 reps	rest: 45s
Cable Rope High Pulley Tricep Extension	4x8 reps	rest: 45s
Dumbbell One-Arm Tricep Extension (Reverse Grip)	4x8 reps	rest: 45s
Cable Kneeling Crunch	4x8 reps	rest: 45s
Stability Ball Dumbbell Sit-Up	4x8 reps	rest: 45s
Janda Sit-Up	4x8 reps	rest: 45s
Cable Crunch Kneeling Rotation	4x8 reps	rest: 45s
Cable Wood Chop	4x8 reps	rest: 45s
Abdominal Hip Roll	4x8 reps	rest: 45s

2 E pernas ombros coifa 13 exercises, 1 hr 38 mins

Barbell Squat	4x12 reps	rest: 45s
Machine Leg Press	4x6 reps	rest: 45s
Machine Leg Press (Narrow Stance)	4x6 reps	rest: 45s
Dumbbell Step-Up	4x12 reps	rest: 45s
Machine Seated Leg Curl	4x12 reps	rest: 45s
Machine Leg Extension	4x12 reps	rest: 45s
Dumbbell Walking Lunge	4x12 reps	rest: 45s
Barbell Shoulder Press	4x8 reps	rest: 45s
Dumbbell Seated Arnold Press	4x6 reps	rest: 45s
Dumbbell Shoulder Abduction	4x6 reps	rest: 45s
Cable Reverse Fly	4x6 reps	rest: 45s
Cable Internal Rotation	4x6 reps	rest: 45s
Dumbbell Cuban Press	4x6 reps	rest: 45s

1 B Costas Bicep trap 20 exercises, 2 hrs 17 mins

Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 45s
Dumbbell Hammer Curl (Cross Body)	4x8 reps	rest: 45s
Cable Rope One-Arm Preacher Curl (Hammer)	4x8 reps	rest: 45s
Preacher Curl Machine	4x8 reps	rest: 45s
Barbell Upright Row	4x8 reps	rest: 45s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s
Tuck Crunch	4x8 reps	rest: 45s
Cable One-Arm Side Bend	4x8 reps	rest: 45s
Cable Side Bend	4x8 reps	rest: 45s
Stability Ball Pull-In	4x8 reps	rest: 45s
Toe Touches	4x8 reps	rest: 45s
Gorilla Chin-Up with Crunch	4x8 reps	rest: 45s

2 F Costas Bicep trap 19 exercises, 2 hrs 7 mins

Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 45s
Cable Shrug	4x8 reps	rest: 45s
Dumbbell Shoulder Shrug	4x8 reps	rest: 45s
Tuck Crunch	4x8 reps	rest: 45s
Cable One-Arm Side Bend	4x8 reps	rest: 45s
Cable Side Bend	4x8 reps	rest: 45s
Stability Ball Pull-In	4x8 reps	rest: 45s
Toe Touches	4x8 reps	rest: 45s

1 C pernas ombros gÃªmeos 14 exercises, 1 hr 44 mins

Barbell Squat	4x12 reps	rest: 45s
Machine Leg Press	4x6 reps	rest: 45s
Machine Leg Press (Narrow Stance)	4x6 reps	rest: 45s
Dumbbell Step-Up	4x12 reps	rest: 45s
Machine Seated Leg Curl	4x12 reps	rest: 45s
Machine Leg Extension	4x12 reps	rest: 45s
Dumbbell Walking Lunge	4x12 reps	rest: 45s
Barbell Shoulder Press	4x8 reps	rest: 45s
Dumbbell Lateral Raise	4x8 reps	rest: 45s
Cable Reverse Fly	4x6 reps	rest: 45s
Dumbbell Shoulder Abduction	4x6 reps	rest: 45s
Cable Internal Rotation	4x6 reps	rest: 45s
Dumbbell Cuban Press	4x6 reps	rest: 45s
Calf Press On Leg Press	4x8 reps	rest: 45s

2 G peito tricep 17 exercises, 2 hrs 6 mins

Barbell Decline Bench Press	3x15 reps	rest: 45s
Barbell Bench Press	3x15 reps	rest: 45s
Dumbbell Bench Press	3x15 reps	rest: 45s
Cable Upper Chest Crossover	4x12 reps	rest: 45s
Dumbbell Fly	4x8 reps	rest: 45s
Machine Fly	4x12 reps	rest: 45s
Machine Assisted Dip	4x10 reps	rest: 45s
Cable Shoulder Extension	4x12 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 45s
Dumbbell Seated Tricep Press	3x12 reps	rest: 45s
Cable Tricep Kickback	4x8 reps	rest: 45s
Cable Kneeling Crunch	4x8 reps	rest: 45s
Stability Ball Dumbbell Sit-Up	4x8 reps	rest: 45s
Janda Sit-Up	4x8 reps	rest: 45s
Cable Crunch Kneeling Rotation	4x8 reps	rest: 45s
Cable Wood Chop	4x8 reps	rest: 45s
Abdominal Hip Roll	4x8 reps	rest: 45s

1 D peito antebraÃ§o 15 exercises, 1 hr 51 mins

Dumbbell Incline Bench Press	4x6 reps	rest: 45s
Barbell Incline Bench Press	4x10 reps	rest: 45s
Barbell Bench Press	4x10 reps	rest: 45s
Cable Cross-Over	4x10 reps	rest: 45s
Dumbbell Incline Fly	4x6 reps	rest: 45s
Wrist Roller	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Crunch	4x6 reps	rest: 45s
Reverse Crunch	4x6 reps	rest: 45s
Alternating Reverse Hyper (Flat Bench)	4x6 reps	rest: 45s
Decline Bench Alternating Leg Raise	4x6 reps	rest: 45s
Hanging Leg Raise	4x30 reps	rest: 45s
Alternating Heel Touch	4x50 reps	rest: 45s

2 H pernas gÃªmeos 14 exercises, 1 hr 44 mins

Barbell Squat	4x12 reps	rest: 45s
Machine Leg Press	4x6 reps	rest: 45s
Machine Leg Press (Narrow Stance)	4x6 reps	rest: 45s
Dumbbell Step-Up	4x12 reps	rest: 45s
Machine Seated Leg Curl	4x12 reps	rest: 45s
Machine Leg Extension	4x12 reps	rest: 45s
Dumbbell Walking Lunge	4x12 reps	rest: 45s
Barbell Shoulder Press	4x8 reps	rest: 45s
Dumbbell Seated Arnold Press	4x6 reps	rest: 45s
Dumbbell Shoulder Abduction	4x6 reps	rest: 45s
Cable Reverse Fly	4x6 reps	rest: 45s
Cable Internal Rotation	4x6 reps	rest: 45s
Dumbbell Cuban Press	4x6 reps	rest: 45s
Calf Press On Leg Press	4x8 reps	rest: 45s