Wander Albert

Feb 2nd 2017

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Intensive training

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is fast and you can maximize your gains.

The training is divided in 03 parts, chest / triceps - biceps / shoulders and legs.

Everyday has abs exercises.

Chest / Triceps #1 10 exercises, 1 hr 26 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Machine Bench Press	4x8 reps	rest: 60s
Cable Lower Chest Raise	4x8 reps	rest: 60s
Exercise Dome Push-Up	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Dumbbell Seated Tricep Press	4x8 reps	rest: 60s
Cable Tricep Kickback	4x8 reps	rest: 60s
Cable Kneeling Crunch	4x20 reps	rest: 60s
Cable Reverse Crunch	4x20 reps	rest: 60s

Biceps / Shoulders #1 11 exercises, 1 hr 39 mins

EZ Bar Curl	4x8 reps	rest: 60s
Dumbbell Preacher Curl	4x8 reps	rest: 60s
Cable Reverse Curl	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s
Machine Reverse Fly	4x8 reps	rest: 60s
Machine Deltoid Raise	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s
Air Bike	3x40 reps	rest: 60s
Alternating Heel Touch	3x50 reps	rest: 60s
Stability Ball Cross-Leg Crunch	3x40 reps	rest: 60s

Legs #1 10 exercises, 1 hr 21 mins

Barbell Hip Thrust	4x8 reps	rest: 60s
Barbell Lateral Lunge	4x8 reps	rest: 60s
Machine Single-Leg Press	4x8 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 60s
Barbell Sumo Deadlift	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Leg Raise	3x10 reps	rest: 60s
Parallel Bar Leg Raise	3x10 reps	rest: 60s

Chest / Triceps #2 10 exercises, 1 hr 20 mins

Smith Machine Decline Bench Press	4x8 reps	rest: 60s
Dumbbell Pullover	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
Barbell Rear Tricep Extension	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
Barbell Reverse Curl	4x10 reps	rest: 60s
Cable Behind the Back Wrist Curl	4x10 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s
Stability Ball Plank	3x8 reps	rest: 60s

Biceps / Shoulders #2 10 exercises, 1 hr 29 mins

Dumbbell Concentration Curl	4x8 reps	rest: 60s
Preacher Curl Machine	4x8 reps	rest: 60s
Cable Squat Curl	4x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	4x8 reps	rest: 60s
Cable V Bar Pulldown	4x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x8 reps	rest: 60s
T Bar Row	4x8 reps	rest: 60s
Dumbbell Deadlift	4x8 reps	rest: 60s
Cable Rotation (Stability Ball)	3x10 reps	rest: 60s
Cable Side Bend	3x40 reps	rest: 60s

Legs #2 9 exercises, 1 hr 35 mins

Smith Machine Split Squat	4x8 reps	rest: 60s
Cable Pull Through	4x8 reps	rest: 60s
Machine Hip Abduction	4x8 reps	rest: 60s
Machine Hip Adduction	4x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift (Bench)	4x8 reps	rest: 60s
Machine Calf Raise	4x8 reps	rest: 60s
Abdominal Pendulum	4x8 reps	rest: 60s
Decline Bench Alternating Leg Raise	4x8 reps	rest: 60s
Running	0x0 reps	rest: 30s