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Feb 9th 2015

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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

Dag 1, tung overkropp. Ha ca 3-4 min pause mellom hver øvelse og 2 min pause dersom du supersetternn Dag 2 tung bein. Ha 3-4 min pause mellom hver øvelse nn Dag 3 medium/lett bryst, skuldre og triceps. 1-3 min pause mellom sett. (Bruk lengst pause flereleddsøvelsene og kortere pause på isolasjonsøvelsene ) Droppset siste øvelse. nn Dag 4 medium/lett bein, rygg og biceps. 1-3 min pause mellom sett. nn n1RM-goals: nBenchpress: bodyweight x 1,5nChins: bodyweight x 1,5nSquat: bodyweight x 2nDeadlift: bodyweight x 2,5

Styrke - overkropp 7 exercises, 1 hr 5 mins

	3x8 reps	rest: 60s
Barbell Bench Press	6x10,6,6,6,6 reps	rest: 120s
Barbell Military Press	6x10,6,6,6,6 reps	rest: 120s
Dumbbell One-Arm Row	5x10,6,6,6,6 reps	rest: 120s
Machine Inverted Row	4x10 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Styrke - bein, mage 7 exercises, 1 hr 11 mins

Barbell Squat	5x5 reps	rest: 120s
Barbell Stiff-Leg Deadlift (Wide Stance)	4x8 reps	rest: 120s
Dumbbell Walking Lunge	4x8 reps	rest: 120s
Barbell Hip Thrust	4x8 reps	rest: 120s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s

Hypotrofi - bryst, skuldre, triceps 6 exercises, 57 mins

Barbell Bench Press	4x10 reps	rest: 90s
Dumbbell Incline Bench Press	4x12 reps	rest: 90s
Cable Lower Chest Raise	3x15 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x12 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	3x10 reps	rest: 15s

Hypotrofi - rygg, biceps, bein 7 exercises, 56 mins

Barbell Sumo Deadlift	5x5 reps	rest: 120s
Machine Lat Pulldown	4x10 reps	rest: 90s
Dumbbell Incline Bench Row	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 15s
Machine Leg Press	1x20 reps	rest: 60s

Stretching 29 exercises, 2 hrs 49 mins

Cable Internal Rotation	3x8 reps	rest: 60s
Cable External Rotation	3x8 reps	rest: 60s
Dumbbell External Rotation	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Stability Ball Back Stretch	3x8 reps	rest: 60s
Standing Hamstring and Calf Stretch	3x8 reps	rest: 60s
Quadricep Stretch	3x8 reps	rest: 60s
Wide Leg Stretch	3x8 reps	rest: 60s
Band Quad Stretch	3x8 reps	rest: 60s
Stability Ball Hamstring Stretch	3x8 reps	rest: 60s
Stability Ball Half Moon Stretch	3x8 reps	rest: 60s
Straddle Stretch	3x8 reps	rest: 60s
Hamstring Stretch (Supine)	3x8 reps	rest: 60s
Toe Touch Stretch	3x8 reps	rest: 60s
Hip Flexor Stretch	3x8 reps	rest: 60s
Quadricep Stretch	3x8 reps	rest: 60s
Standing Hamstring and Calf Stretch	3x8 reps	rest: 60s
Seated Wide Angle Pose	3x8 reps	rest: 60s
Seated Hamstring Stretch	3x8 reps	rest: 60s
Seated Hamstring and Calf Stretch	3x8 reps	rest: 60s
Seated Floor Hamstring Stretch	3x8 reps	rest: 60s
Runner's Stretch	3x8 reps	rest: 60s
Quadricep Stretch	3x8 reps	rest: 60s
Hamstring Stretch	3x8 reps	rest: 60s
Kneeling Hip Flexor	3x8 reps	rest: 60s
Kneeling Hip Flexor	3x8 reps	rest: 60s
Band Hamstring Stretch	3x8 reps	rest: 60s
Stability Ball Quadricep Stretch	3x8 reps	rest: 60s
90/90 Hamstring Stretch	3x8 reps	rest: 60s

Cardio 5 exercises, 4 hrs 0 min

Running	3x8 reps	rest: 60s
Treadmill Running	3x8 reps	rest: 60s
Rowing	3x8 reps	rest: 60s
Swimming	3x8 reps	rest: 60s
Elliptical Training	3x8 reps	rest: 60s

Hjemmetrening 27 exercises, 2 hrs 45 mins

Band Reverse Fly	3x8 reps	rest: 60s
Band Bench Press	3x8 reps	rest: 60s
Band Cross-Over	3x8 reps	rest: 60s
Band Calf Raise	3x8 reps	rest: 60s
Band Lateral Raise	3x8 reps	rest: 60s
Band Shoulder Press	3x8 reps	rest: 60s
Band Sit-Up	3x8 reps	rest: 60s
Band Hip Lift	3x8 reps	rest: 60s
Band Alternating Bicep Curl	3x8 reps	rest: 60s
Band Upright Row	3x8 reps	rest: 60s
Band Squat	3x8 reps	rest: 60s
Band Good Morning	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Chin-Up (Close Grip)	3x8 reps	rest: 60s
Pull-Up (Hammer Grip)	3x8 reps	rest: 60s
Gironda Sternum Pull-Up	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Rear Pull-Up (Wide Grip)	3x8 reps	rest: 60s
Bench Push-Up	3x8 reps	rest: 60s
Push-Up (Close Hand)	3x8 reps	rest: 60s
Clap Push-Up	3x8 reps	rest: 60s
Plyo Push-Up	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Elevated Push-Up	3x8 reps	rest: 60s
Push-Up (Wide Hand)	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s

Mage 8 exercises, 50 mins

Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Barbell Ab Rollout	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Stability Ball Pull-In	3x8 reps	rest: 60s
Hanging Pike	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s