g7bos

Nov 14th 2015

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G7BOS

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest Day 9 exercises, 1 hr 10 mins

Triceps 10 exercises, 1 hr 14 mins

Dip	4x8 reps	rest: 50s
Dumbbell Seated Tricep Press	4x8 reps	rest: 50s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 50s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 50s
Cable Kneeling Tricep Extension	4x8 reps	rest: 50s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 50s
Barbell Skull Crusher (Reverse Grip)	4x8 reps	rest: 50s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 50s
Sit-Up	4x8 reps	rest: 50s
Cable Kneeling Crunch	4x8 reps	rest: 50s

Legs 10 exercises, 1 hr 11 mins

Machine Leg Extension	4x8 reps	rest: 50s
Machine Leg Curl (Prone)	4x8 reps	rest: 50s
Machine Hip Abduction	4x8 reps	rest: 50s
Machine Hip Adduction	4x8 reps	rest: 50s
Hack Squat	4x8 reps	rest: 50s
Machine Leg Press (Wide Stance)	4x8 reps	rest: 50s
Machine Seated Calf Raise	4x8 reps	rest: 50s
	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
	4x8 reps	rest: 60s

Shoulders 10 exercises, 1 hr 14 mins

Smith Machine Shoulder Press	4x8 reps	rest: 50s
Smith Machine Upright Row	4x8 reps	rest: 50s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 50s
Dumbbell One-Arm Lateral Raise	4x8 reps	rest: 50s
	4x8 reps	rest: 50s
Cable Internal Rotation	4x8 reps	rest: 50s
Cable External Rotation	4x8 reps	rest: 50s
Cable Rope Deltoid Row	4x8 reps	rest: 50s
Barbell Shrug	4x8 reps	rest: 50s
Sit-Up	4x8 reps	rest: 50s

Biceps 12 exercises, 1 hr 30 mins

Dumbbell Hammer Curl	4x8 reps	rest: 50s
Dumbbell Zottman Curl	4x8 reps	rest: 50s
Dumbbell Inner Bicep Curl	4x8 reps	rest: 50s
Dumbbell One-Arm Preacher Hammer Curl	4x8 reps	rest: 50s
EZ Bar Curl	4x8 reps	rest: 50s
Barbell Curl (Close Grip)	4x8 reps	rest: 50s
Barbell Bicep Curl (Wide Grip)	4x8 reps	rest: 50s
Cable One-Arm High Curl	4x8 reps	rest: 50s
Barbell Preacher Curl (Overhand)	4x8 reps	rest: 50s
	4x8 reps	rest: 50s
	4x8 reps	rest: 50s
	4x8 reps	rest: 50s

Back 12 exercises, 1 hr 30 mins

Machine Assisted Pull-Up (Hammer Grip)	4x8 reps	rest: 50s
Cable V Bar Pulldown	4x8 reps	rest: 50s
Cable Front Lat Pulldown (Close Grip)	4x8 reps	rest: 50s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 50s
Cable Shoulder Extension	4x8 reps	rest: 50s
Dumbbell One-Arm Row	4x8 reps	rest: 50s
Cable Seated Row	4x8 reps	rest: 50s
Barbell Bent-Over Row (Reverse Grip)	4x8 reps	rest: 50s
Dual Cable Triceps Extension	4x8 reps	rest: 50s
Machine Reverse T Bar Row	4x8 reps	rest: 50s
Leverage Machine Iso Row	4x8 reps	rest: 50s
Back Hyperextension	4x8 reps	rest: 50s

Legs Part 2 13 exercises, 1 hr 21 mins

Barbell Squat	4x8 reps	rest: 50s
Machine Leg Press	4x8 reps	rest: 50s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Calf Raise	4x8 reps	rest: 60s
Smith Machine Squat	4x8 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 0s
Kettlebell Goblet Squat	3x12 reps	rest: 10s
Smith Machine Split Squat	3x8 reps	rest: 0s
Machine Leg Extension	3x15 reps	rest: 10s
Machine Leg Curl (Prone)	12x4 reps	rest: 0s