HawkShark

Jun 12th 2015

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Bulking ala Devin

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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

Bulk plan

Leg Day 7 exercises, 1 hr 3 mins

Chest, Bis, Tris Day 12 exercises, 1 hr 37 mins

Barbell Bench Press	5x5 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	5x5 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Weighted Tricep Dip	4x10 reps	rest: 60s
Dumbbell Rotational Curl	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Chin-Up	1x10 reps	rest: 60s

Back, Shoulders Day 11 exercises, 1 hr 39 mins

Barbell Deadlift	4x12 reps	rest: 60s
Barbell Rear Delt Row	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Barbell Rear Press	4x10 reps	rest: 60s
Pull-Up	1x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Weight Plate Front Raise	4x10 reps	rest: 60s
Cable Lateral Raise	4x15 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 60s

Arms Day 10 exercises, 1 hr 29 mins

EZ Bar Curl	4x10 reps	rest: 60s
Barbell Preacher Curl	4x10 reps	rest: 60s
Dumbbell Rotational Curl	4x10 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Weighted Tricep Dip	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown	4x10 reps	rest: 60s

Squats and Deads Day 10 exercises, 1 hr 29 mins

Core Bonus 6 exercises, 44 mins