radler

Nov 8th 2016

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Getting Big (No Homo)

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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

Go hard or go home.

Legs- Super Set 6 exercises, 40 mins

Barbell Squat	3x8 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Hack Calf Raise	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s

Chest & Abs- Super Set 9 exercises, 58 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Rotational Crunch	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Biceps/Traps- Super Set 6 exercises, 40 mins

Barbell Preacher Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s

Shoulders/Traps & Abs- Super Set 9 exercises, 57 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Jackknife Sit-Up	3x8 reps	rest: 60s

Triceps- Super Set 8 exercises, 51 mins

Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s

Back/Traps- No Super Sets 5 exercises, 32 mins

Cardio 3x/Week 6 exercises, 4 hrs 0 min