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Robbo's Bulk / Hulk

jrobertson

Sep 9th 2015

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Robbo's Bulk / Hulk

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Personal

Monday
Tuesday
Wednesday
Thursday
Friday

Chest, triceps 7 exercises, 1 hr 0 min

	Push-Up	2x1 reps	rest: 60s
	Barbell Bench Press	5x5 reps	rest: 120s
	Barbell Decline Bench Press	3x8 reps	rest: 60s
	Barbell Incline Bench Press	5x5 reps	rest: 60s
	Dumbbell Fly	3x12 reps	rest: 90s
	Barbell Tricep Press (Supine)	5x5 reps	rest: 90s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Back, Lats, Biceps, abs 9 exercises, 1 hr 13 mins

	Barbell Deadlift	4x6 reps	rest: 150s
	Pull-Up	3x4 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
	T Bar Row	4x6 reps	rest: 60s
	EZ Bar Close Grip Curl	4x5 reps	rest: 120s
	Dumbbell Alternating Hammer Curl	3x5 reps	rest: 60s
	Leg Raise	3x1 reps	rest: 60s
	Cable Kneeling Crunch	3x20 reps	rest: 60s
	Decline Oblique Crunch	3x1 reps	rest: 60s

Legs, calves, abs & Bicep 10 exercises, 1 hr 9 mins

	Barbell Curl (Close Grip)	3x8 reps	rest: 60s
	Barbell Deep Squat	3x8 reps	rest: 90s
	Machine Leg Press	4x6 reps	rest: 120s
	Calf Press On Leg Press	3x12 reps	rest: 60s
	Machine Leg Curl (Prone)	5x5 reps	rest: 60s
	Machine Leg Extension	4x6 reps	rest: 60s
	Stability Ball Crunch	3x1 reps	rest: 60s
	Weight Plate Rotation	3x12 reps	rest: 60s
	Sit-Up	3x1 reps	rest: 60s
	Stability Ball Push-Up	3x1 reps	rest: 60s

Chest, triceps, abs 9 exercises, 1 hr 27 mins

	Barbell Bench Press	5x6 reps	rest: 120s
	Dumbbell Bench Press	4x6 reps	rest: 120s
	Cable Cross-Over	3x15 reps	rest: 90s
	EZ Bar Tricep Extension	4x6 reps	rest: 90s
	Cable Tricep Pushdown (Rope)	4x8 reps	rest: 120s
	Decline Oblique Crunch	3x10 reps	rest: 90s
	Cable Seated Crunch	3x20 reps	rest: 60s
	Stability Ball Crunch	3x15 reps	rest: 60s
	Push-Up	2x25 reps	rest: 60s

Back, Shoulders, lats, abs 8 exercises, 1 hr 36 mins

	Barbell Shoulder Press	5x5 reps	rest: 90s
	Dumbbell Seated Arnold Press	4x8 reps	rest: 120s
	Dumbbell Lateral Raise	3x12 reps	rest: 60s
	Barbell Deadlift	5x5 reps	rest: 160s
	Barbell Bent-Over Row (Reverse Grip)	4x6 reps	rest: 120s
	Pull-Up	6x3 reps	rest: 90s
	Alternating Heel Touch	2x150 reps	rest: 20s
	Parallel Bar Hip Raise	3x25 reps	rest: 40s

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