Summer 2017

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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

Back 8 exercises, 1 hr 16 mins

Cable One-Arm Lat Pulldown	3x15 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	5x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Leverage Machine High Row	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	4x12 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	4x20 reps	rest: 60s

Chest 6 exercises, 1 hr 3 mins

Legs 7 exercises, 1 hr 23 mins

Barbell Hip Thrust	4x12 reps	rest: 60s
Machine Single-Leg Extension	3x20 reps	rest: 60s
Machine Leg Press	4x25 reps	rest: 60s
Dumbbell Walking Lunge	3x24 reps	rest: 60s
Machine Leg Press	3x20 reps	rest: 60s
Machine Leg Curl (Prone)	4x15 reps	rest: 60s
Glute Kickback	8x12 reps	rest: 60s

Chest / Triceps 8 exercises, 1 hr 58 mins

Machine Bench Press	8x12 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	8x12 reps	rest: 60s
Dip	3x15 reps	rest: 60s
Cable Reverse Curl	7x12 reps	rest: 60s
Dumbbell Seated One-Arm Supported Tricep Extension	8x12 reps	rest: 60s
Machine Dip	8x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	8x12 reps	rest: 60s

Back / Biceps 10 exercises, 2 hrs 21 mins

Cable V Bar Pulldown	8x12 reps	rest: 60s
Smith Machine Bent-Over Row (Reverse Grip)	8x12 reps	rest: 60s
Dumbbell One-Arm Row	8x12 reps	rest: 60s
Cable Seated Row	8x12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 60s
Machine Back Extension	7x10 reps	rest: 60s
Cable Rope Hammer Curl	8x12 reps	rest: 60s
Preacher Curl Machine	8x12 reps	rest: 60s
Cable Dual Overhead Curl	3x15 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s