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Push/Pull/Legs/Power/Muscle/Burn

danielson713

Oct 5th 2016

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Push/Pull/Legs/Power/Muscle/Burn

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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

Monday
Tuesday
Wednesday
Thursday
Friday

Chest/Shoulders/Tris 9 exercises, 1 hr 0 min

	Barbell Bench Press	4x5 reps	rest: 60s
	Barbell Bench Press (Close Grip)	4x5 reps	rest: 60s
	Barbell Shoulder Press	4x5 reps	rest: 60s
	Barbell Incline Bench Press	3x10 reps	rest: 60s
	Barbell Upright Row	3x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
	Machine Fly	1x40 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	1x40 reps	rest: 60s
	Dumbbell Shoulder Shrug	1x40 reps	rest: 60s

Back/Biceps/Abs 9 exercises, 1 hr 1 min

	Barbell Deadlift	4x5 reps	rest: 60s
	Barbell Preacher Curl	4x5 reps	rest: 60s
	Dumbbell One-Arm Row	3x10 reps	rest: 60s
	Dumbbell Hammer Curl	3x10 reps	rest: 60s
	Cable V Bar Pulldown	3x10 reps	rest: 60s
	Cable Rope Seated Row	1x40 reps	rest: 60s
	Barbell Preacher Curl	1x40 reps	rest: 60s
	Cable Kneeling Crunch	3x10 reps	rest: 60s
	Parallel Bar Hip Flexion	3x10 reps	rest: 60s

Quads/Glutes/Hammies/Calves 8 exercises, 53 mins

	Barbell Deep Squat	4x5 reps	rest: 60s
	Machine Leg Press	3x10 reps	rest: 60s
	Dumbbell Lunge	3x10 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
	Machine Calf Raise	3x10 reps	rest: 60s
	Machine Seated Calf Raise	3x10 reps	rest: 60s
	Machine Leg Extension	1x40 reps	rest: 60s
	Machine Leg Curl (Prone)	1x40 reps	rest: 60s

Chest/Shoulders/Tris 9 exercises, 1 hr 0 min

	Dumbbell Bench Press	4x5 reps	rest: 60s
	Dumbbell Seated Shoulder Press	4x5 reps	rest: 60s
	EZ Bar French Press (Reverse Grip)	4x5 reps	rest: 60s
	Dumbbell Incline Bench Press	3x10 reps	rest: 60s
	Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
	Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
	Dumbbell Incline Fly With A Twist	1x40 reps	rest: 60s
	Barbell Shrug	1x40 reps	rest: 60s
	Weighted Tricep Dip	1x40 reps	rest: 60s

Back/Biceps/Abs 9 exercises, 59 mins

	Barbell Bent-Over Row	4x5 reps	rest: 60s
	Barbell Curl	4x5 reps	rest: 60s
	Weighted Pull-Up	3x10 reps	rest: 60s
	Cable Seated Row	3x10 reps	rest: 60s
	Dumbbell Incline Curl	3x10 reps	rest: 60s
	Back Hyperextension	1x40 reps	rest: 60s
	Cable Rope Hammer Curl	1x40 reps	rest: 60s
	Weighted Crunch	3x10 reps	rest: 60s
	Dumbbell Side Bend	3x10 reps	rest: 60s

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