AC VOLUME TRNG 4WEEKS

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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

4 WEEKS.

LEGS AND UPPER ABS 3 exercises, 30 mins

CHEST AND BACK 4 exercises, 27 mins

Dumbbell Incline Bench Press	5x5,5,10,20,30 reps	rest: 60s
Dumbbell Bent-Over Row	5x5,5,10,20,30 reps	rest: 60s
Dumbbell Bench Press	5x5,5,10,20,30 reps	rest: 60s
Dumbbell Bent-Over Row	5x5,5,10,20,30 reps	rest: 60s

ARMS AND LOWER ABS 5 exercises, 34 mins

Cable Standing Curl	5x40,30,20,10,10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	5x40,30,20,10,10 reps	rest: 60s
Barbell Curl	5x10,10,20,30,40 reps	rest: 60s
Barbell Rear Tricep Extension	5x10,10,20,30,40 reps	rest: 60s
Hanging Leg Raise	5x0 reps	rest: 60s

SHOULDERS AND UPPER TRAPS 5 exercises, 34 mins

Barbell Rear Press	5x40,30,20,15,10 reps	rest: 60s
Band Upright Row	5x40,30,20,15,10 reps	rest: 60s
Dumbbell Seated Arnold Press	5x10,15,20,30,40 reps	rest: 60s
Dumbbell Bent-Over Raise	5x10,15,20,30,40 reps	rest: 60s
Dumbbell Shoulder Shrug	5x10,15,20,30,40 reps	rest: 60s