Sept 2015: BULK with Arm Focus

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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

2 days on, one day rest, 2 days on, one day rest. Extra focus on arms

Chest and Tri 8 exercises, 53 mins

Barbell Bench Press	4x6 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Barbell Decline Pullover	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Back and Bi 8 exercises, 53 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Deadlift	4x6 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

Shoulders and tri 8 exercises, 52 mins

Barbell Military Press	4x6 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s

Legs and Bi 8 exercises, 52 mins

Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press	4x6 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s