edleenyc

Dec 23rd 2015

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My personal superset routine!

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

C'mon kid! LET'S DO THIS!

Barbell Leg Supplemental 5 exercises, 1 hr 21 mins

Legs and Abs Machines Day 7 exercises, 3 hrs 24 mins

Barbell Chest Supplemental 4 exercises, 1 hr 2 mins

Dumbell Chest and Traps 17 exercises, 4 hrs 0 min

Dumbbell Incline Fly	15x20 reps	rest: 60s
Dumbbell Incline Bench Press	15x20 reps	rest: 60s
Dumbbell Decline Fly	15x10 reps	rest: 60s
Dumbbell Incline Fly	8x15 reps	rest: 60s
Dumbbell Decline Bench Press	15x10 reps	rest: 60s
Dumbbell Fly	15x20 reps	rest: 60s
Dumbbell Incline Bench Press	8x15 reps	rest: 60s
Dumbbell Bench Press	15x20 reps	rest: 60s
Dumbbell Decline Fly	8x15 reps	rest: 60s
Dumbbell Decline Bench Press	8x15 reps	rest: 60s
Barbell Shrug	15x20 reps	rest: 60s
Machine Fly	15x10 reps	rest: 60s
Machine Inner Chest Press	15x10 reps	rest: 60s
Machine Incline Chest Press	15x10 reps	rest: 60s
Dumbbell Fly	15x10 reps	rest: 15s
Dumbbell Bench Press	15x10 reps	rest: 15s
Cable Shoulder Extension	10x10 reps	rest: 15s

Back Day 12 exercises, 4 hrs 0 min

Barbell Deadlift	15x15 reps	rest: 60s
Machine Back Extension	15x10 reps	rest: 60s
Cable V Bar Pulldown	15x10 reps	rest: 60s
Cable Elevated Row	15x10 reps	rest: 60s
Barbell Bent-Over Row	15x10 reps	rest: 60s
Barbell Curl	15x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	15x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	15x10 reps	rest: 60s
Barbell Pullover	15x10 reps	rest: 15s
Machine Hammer Curl	15x10 reps	rest: 15s
	15x8 reps	rest: 60s
	15x8 reps	rest: 60s

Shoulders and Arms 11 exercises, 3 hrs 56 mins

Dumbbell Lateral Raise	7x10 reps	rest: 60s
Dumbbell Seated Press (Palms In)	7x10 reps	rest: 60s
Dumbbell Lateral Raise	8x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	8x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	15x10 reps	rest: 60s
Barbell Curl	15x15 reps	rest: 60s
Preacher Curl Machine	15x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	15x10 reps	rest: 15s
Barbell Skull Crusher (Reverse Grip)	15x10 reps	rest: 15s
Wrist Circles	15x8 reps	rest: 60s
Weight Plate Pinch	15x8 reps	rest: 60s

calisthenic daily 6 exercises, 3 hrs 19 mins