BenjaminMiller2

Sep 28th 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

Upper A 29 exercises, 3 hrs 23 mins

Barbell Bench Press	8x8 reps	rest: 150s
Leverage Machine Iso Row	3x8 reps	rest: 150s
Dumbbell Incline Bench Press	3x8 reps	rest: 90s
	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	2x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	2x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	2x10 reps	rest: 60s
Cable One-Arm Bicep Curl	2x10 reps	rest: 60s
Dumbbell Alternating Front Raise	2x10 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Kneeling Crunch	2x12 reps	rest: 60s
Decline Bench Weighted Twist	2x12 reps	rest: 60s
Cable Side Bend	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x10 reps	rest: 60s
Dumbbell Decline Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 150s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 90s
Machine Tricep Extension	1x12 reps	rest: 60s
Cable Tricep Kickback	1x10 reps	rest: 60s
Cable Front Raise	2x12 reps	rest: 60s
	2x12 reps	rest: 60s
Machine Deltoid Raise	2x12 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 90s
Cable Lateral Raise	2x12 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s

Lower A 19 exercises, 2 hrs 54 mins

Barbell Romanian Deadlift	8x8 reps	rest: 150s
Machine Leg Press	3x10 reps	rest: 90s
Machine Seated Leg Curl	5x8 reps	rest: 90s
Smith Machine Bulgarian Split Squat	2x8 reps	rest: 60s
Machine Calf Press	5x10 reps	rest: 90s
Cable Kneeling Crunch	2x10 reps	rest: 60s
	2x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
Dumbbell Lunge	2x10 reps	rest: 90s
	5x10 reps	rest: 90s
Machine Calf Raise	4x8 reps	rest: 60s
Decline Bench Weighted Twist	3x8 reps	rest: 60s
Cable Side Bend	2x15 reps	rest: 60s
Hanging Leg Raise	3x15 reps	rest: 90s
Dumbbell Side Bend	3x15 reps	rest: 60s
Machine Leg Curl (Prone)	5x10 reps	rest: 90s
Calf Press On Leg Press	5x10 reps	rest: 60s
	3x8 reps	rest: 60s

Upper B 23 exercises, 2 hrs 33 mins

Weighted Pull-Up	3x8 reps	rest: 150s
Barbell Shoulder Press	3x8 reps	rest: 150s
Leverage Shoulder Press	1x8 reps	rest: 90s
Dumbbell Incline Bench Row	3x8 reps	rest: 90s
Dumbbell Bench Press	5x8 reps	rest: 90s
Barbell Curl	2x8 reps	rest: 90s
Dumbbell Seated One-Arm Tricep Extension	2x8 reps	rest: 90s
Dumbbell Hammer Curl (Cross Body)	2x8 reps	rest: 90s
Dumbbell Seated Tricep Press	2x8 reps	rest: 90s
Cable Tricep Kickback	2x8 reps	rest: 90s
Weighted Tricep Dip	2x8 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	2x12 reps	rest: 90s
Barbell Shrug	3x10 reps	rest: 150s
	3x12 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Decline Bench Weighted Twist	2x10 reps	rest: 60s
Machine Tricep Extension	2x10 reps	rest: 60s
	2x10 reps	rest: 60s
	2x10 reps	rest: 60s
	3x8 reps	rest: 60s
	2x10 reps	rest: 60s
Cable One-Arm Bicep Curl	1x10 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 90s

Lower B 23 exercises, 3 hrs 13 mins

Barbell Deep Squat	7x8 reps	rest: 150s
Machine Single-Leg Curl	3x10 reps	rest: 60s
	3x10 reps	rest: 90s
	5x12 reps	rest: 60s
Calf Press On Leg Press	5x12 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x15 reps	rest: 60s
Cable One-Arm Side Bend	3x12 reps	rest: 60s
Decline Bench Weighted Twist	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x12 reps	rest: 90s
	3x10 reps	rest: 90s
Barbell Hack Squat	3x12 reps	rest: 90s
Machine Seated Leg Curl	3x12 reps	rest: 60s
	3x12 reps	rest: 90s
Barbell Front Squat	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Machine Seated Calf Raise	5x12 reps	rest: 90s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Cable Pallof Press with Rotation	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s