Two-A-Days (Size focus, TUT)

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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

High Volume AM workout followed by Killer Isolation PM workout. Targets CNS to peak exertion, one week for recovery before the same workout starts again.

2 days on, 1 day rest, 2 days on, 2 days rest. Repeat for 4 weeks, then rest 1 week

Tempo: (Down, Hold, Up, Hold)
AM = 3122
PM = 4132

Last set per exercise on PM workout is a drop set. Finish last set then drop the weight 20% and rep it out until failure

Legs AM 3 exercises, 26 mins

	4x8 reps	rest: 60s
	4x10 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x10 reps	rest: 90s

Legs PM 4 exercises, 28 mins

	3x15 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Barbell Hip Thrust	2x20 reps	rest: 60s
Barbell Standing Calf Raise	2x20 reps	rest: 60s

Chest Tri's AM 3 exercises, 32 mins

Barbell Incline Bench Press	4x8 reps	rest: 90s
Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Dip	4x10 reps	rest: 90s

Chest Tri's PM 4 exercises, 35 mins

Cable Cross-Over	3x15 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x20 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x20 reps	rest: 60s

Back Bi's AM 4 exercises, 32 mins

Cable One-Arm Lat Pulldown	3x8 reps	rest: 90s
T Bar Row	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
Barbell Curl	3x8 reps	rest: 90s

Back Bi's PM 4 exercises, 28 mins

Cable Shoulder Extension	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Dumbbell Bicep Curl	2x20 reps	rest: 60s
Preacher Curl Machine	2x20 reps	rest: 60s

Shoulders Abs AM 3 exercises, 25 mins

Barbell Military Press	4x8 reps	rest: 90s
Barbell Upright Row	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s

Shoulders Abs PM 5 exercises, 31 mins

Cable Rope Face Pull	3x15 reps	rest: 60s
	2x15 reps	rest: 60s
Dumbbell External Rotation	2x20 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	2x20 reps	rest: 60s
Wrist Roller	2x2 reps	rest: 60s