Bulking 2016

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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

HSU

Beine 6 exercises, 1 hr 12 mins

Schulter - Trizeps 10 exercises, 1 hr 45 mins

Dumbbell Seated Shoulder Press	5x12 reps	rest: 60s
Barbell Front Raise	5x12 reps	rest: 60s
Dumbbell Lateral Raise	5x12 reps	rest: 60s
Kettlebell Jerk	5x12 reps	rest: 60s
Weight Plate Front Raise	5x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
EZ Bar French Press	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Machine Ab Crunch	5x12 reps	rest: 60s
Hanging Leg Raise	5x12 reps	rest: 60s

RÃ¼cken - Waden 6 exercises, 1 hr 16 mins

Brust - Bizeps 9 exercises, 2 hrs 1 min

Barbell Bench Press	5x12 reps	rest: 90s
Dumbbell Fly	5x12 reps	rest: 90s
Dumbbell Incline Bench Press	5x12 reps	rest: 90s
Dumbbell Pullover	5x12 reps	rest: 90s
Barbell Curl	4x12 reps	rest: 90s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 90s
Dumbbell Concentration Curl	4x12 reps	rest: 90s
Machine Ab Crunch	5x12 reps	rest: 90s
Hanging Leg Raise	5x12 reps	rest: 90s