Jean Kleemann

Dec 9th 2015

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Bulking 5 dags program

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Non LineÃ¦r Periodisering :)
- Mekanisk stress (6 rep)
- Muskelnedbrydning (12 rep)
- Metabolisk stress (20 rep)

1. Ryg (20 rep) 9 exercises, 1 hr 33 mins

2. Ryg (12 rep) 9 exercises, 1 hr 33 mins

3. Ryg (6 rep) 9 exercises, 1 hr 26 mins

1. Bryst (20 rep) 8 exercises, 1 hr 23 mins

Elliptical Training	0x0 reps	rest: 2s
Dumbbell Bench Press	3x20 reps	rest: 100s
Dumbbell Incline Bench Press	3x20 reps	rest: 100s
Barbell Decline Bench Press	3x20 reps	rest: 100s
Leverage Chest Press	3x20 reps	rest: 100s
Leverage Incline Chest Press	3x20 reps	rest: 100s
Cable Cross-Over	3x20 reps	rest: 100s
Plank	3x6 reps	rest: 120s

2. Bryst (12 rep) 8 exercises, 1 hr 23 mins

Elliptical Training	0x0 reps	rest: 2s
Dumbbell Bench Press	4x12 reps	rest: 90s
Dumbbell Incline Bench Press	4x12 reps	rest: 90s
Barbell Decline Bench Press	4x12 reps	rest: 90s
Leverage Chest Press	4x12 reps	rest: 90s
Leverage Incline Chest Press	4x12 reps	rest: 90s
Cable Cross-Over	4x12 reps	rest: 90s
Plank	3x6 reps	rest: 120s

3. Bryst (6 rep) 8 exercises, 1 hr 17 mins

Elliptical Training	0x0 reps	rest: 2s
Dumbbell Bench Press	5x6 reps	rest: 80s
Dumbbell Incline Bench Press	5x6 reps	rest: 80s
Barbell Decline Bench Press	5x6 reps	rest: 80s
Leverage Chest Press	5x6 reps	rest: 80s
Leverage Incline Chest Press	5x6 reps	rest: 80s
Cable Cross-Over	5x6 reps	rest: 80s
Plank	3x6 reps	rest: 120s

1. Ben (20 rep) 9 exercises, 1 hr 26 mins

Indoor Cycling	0x0 reps	rest: 2s
Hack Squat	3x20 reps	rest: 120s
Machine Leg Press	3x20 reps	rest: 120s
Dumbbell Lunge	1x20 reps	rest: 100s
Machine Leg Extension	3x20 reps	rest: 100s
Machine Leg Curl (Prone)	3x20 reps	rest: 100s
Smith Machine Single-Leg Calf Raise	3x20 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x20 reps	rest: 100s
Cable Side Bend	3x20 reps	rest: 75s

2. Ben (12 rep) 9 exercises, 1 hr 26 mins

Indoor Cycling	0x0 reps	rest: 2s
Hack Squat	4x12 reps	rest: 110s
Machine Leg Press	4x12 reps	rest: 110s
Dumbbell Lunge	2x12 reps	rest: 90s
Machine Single-Leg Extension	4x12 reps	rest: 50s
Machine Leg Curl (Prone)	4x12 reps	rest: 90s
Smith Machine Single-Leg Calf Raise	4x12 reps	rest: 50s
Smith Machine Reverse Calf Raise	4x12 reps	rest: 90s
Cable Side Bend	3x20 reps	rest: 75s

3. Ben (6 rep) 9 exercises, 1 hr 19 mins

Indoor Cycling	0x0 reps	rest: 2s
Hack Squat	5x6 reps	rest: 100s
Machine Leg Press	5x6 reps	rest: 100s
Dumbbell Lunge	2x6 reps	rest: 80s
Machine Single-Leg Extension	5x6 reps	rest: 40s
Machine Leg Curl (Prone)	5x6 reps	rest: 80s
Smith Machine Single-Leg Calf Raise	5x6 reps	rest: 40s
Smith Machine Reverse Calf Raise	5x6 reps	rest: 80s
Cable Side Bend	3x20 reps	rest: 75s

1. Skuldre (20 rep) 8 exercises, 1 hr 26 mins

Elliptical Training	0x0 reps	rest: 2s
Barbell Shrug	4x20 reps	rest: 100s
Barbell Upright Row	3x20 reps	rest: 100s
Dumbbell Lateral Raise	3x20 reps	rest: 100s
Dumbbell Shoulder Press (Stability Ball)	3x20 reps	rest: 100s
Leverage Shoulder Press	3x20 reps	rest: 100s
Dumbbell Reverse Fly	3x20 reps	rest: 100s
Cable Reverse Fly	3x20 reps	rest: 100s

2. Skuldre (12 rep) 8 exercises, 1 hr 23 mins

Elliptical Training	0x0 reps	rest: 2s
Barbell Shrug	4x12 reps	rest: 90s
Barbell Upright Row	4x12 reps	rest: 90s
Dumbbell Lateral Raise	4x12 reps	rest: 90s
Dumbbell Shoulder Press (Stability Ball)	4x12 reps	rest: 90s
Leverage Shoulder Press	4x12 reps	rest: 90s
Dumbbell Reverse Fly	4x12 reps	rest: 90s
Cable Reverse Fly	4x12 reps	rest: 90s

3. Skuldre (6 rep) 8 exercises, 1 hr 19 mins

Elliptical Training	0x0 reps	rest: 2s
Barbell Shrug	5x12 reps	rest: 80s
Barbell Upright Row	5x6 reps	rest: 80s
Dumbbell Lateral Raise	5x6 reps	rest: 80s
Dumbbell Shoulder Press (Stability Ball)	5x6 reps	rest: 80s
Leverage Shoulder Press	5x6 reps	rest: 80s
Dumbbell Reverse Fly	5x6 reps	rest: 80s
Cable Reverse Fly	5x6 reps	rest: 80s

1. Arme (20 rep) 10 exercises, 1 hr 48 mins

Elliptical Training	0x0 reps	rest: 2s
Machine Assisted Dip	3x20 reps	rest: 100s
Smith Machine Bench Press (Close Grip)	3x20 reps	rest: 100s
EZ Bar Tricep Extension	3x20 reps	rest: 100s
Cable Rope High Pulley Tricep Extension	3x20 reps	rest: 100s
Dumbbell Incline Hammer Curl	3x20 reps	rest: 100s
Cable Standing Curl	3x20 reps	rest: 100s
Barbell Preacher Curl	3x20 reps	rest: 100s
Cable Rope Hammer Curl	3x20 reps	rest: 100s
Machine Ab Crunch	3x20 reps	rest: 100s

2. Arme (12 rep) 10 exercises, 1 hr 48 mins

Elliptical Training	0x0 reps	rest: 2s
Weighted Tricep Dip	4x12 reps	rest: 90s
Smith Machine Bench Press (Close Grip)	4x12 reps	rest: 90s
EZ Bar Tricep Extension	4x12 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	4x12 reps	rest: 90s
Dumbbell Incline Hammer Curl	4x12 reps	rest: 90s
Cable Standing Curl	4x12 reps	rest: 90s
Barbell Preacher Curl	4x12 reps	rest: 90s
Cable Rope Hammer Curl	4x12 reps	rest: 90s
Machine Ab Crunch	4x12 reps	rest: 90s

3. Arme (6 rep) 10 exercises, 1 hr 40 mins

Elliptical Training	0x0 reps	rest: 2s
Weighted Tricep Dip	5x6 reps	rest: 80s
Smith Machine Bench Press (Close Grip)	5x6 reps	rest: 80s
EZ Bar Tricep Extension	5x6 reps	rest: 80s
Cable Rope High Pulley Tricep Extension	5x6 reps	rest: 80s
Dumbbell Incline Hammer Curl	5x6 reps	rest: 80s
Cable Standing Curl	5x6 reps	rest: 80s
Barbell Preacher Curl	5x6 reps	rest: 80s
Cable Rope Hammer Curl	5x6 reps	rest: 80s
Machine Ab Crunch	4x12 reps	rest: 90s