Andrewkerni

Feb 5th 2017

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Kerni's Killer Workout

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

9 week program beginning drop sets for 3 weeks , reverse drop sets for the following 3 weeks and consistant sets for the remaining 3 weeks, legs twice a week, abs four times a week, chest twice a week, back and shoulders once a week and biceps and triceps twice a week.

Chest + Abs 12 exercises, 1 hr 8 mins

Treadmill Running	1x1 reps	rest: 15s
Barbell Bench Press	3x12,12,12 reps	rest: 60s
Parallel Bar Leg Raise	3x30,30,30 reps	rest: 60s
Dumbbell Bench Press	3x12,12,12 reps	rest: 60s
Decline Bench Weighted Twist	3x32,32,32 reps	rest: 60s
Smith Machine Incline Bench Press	3x12,12,12 reps	rest: 60s
Cable Kneeling Crunch	3x35,35,35 reps	rest: 60s
Dumbbell Fly	3x12,12,12 reps	rest: 60s
Decline Reverse Crunch	3x20,20,20 reps	rest: 60s
Machine Incline Chest Press	3x12,12,12 reps	rest: 60s
Machine Incline Chest Press	3x8,10,12 reps	rest: 60s
	1x50 reps	rest: 60s

Biceps + Triceps 18 exercises, 1 hr 43 mins

Elliptical Training	1x1 reps	rest: 15s
Smith Machine Bench Press (Close Grip)	3x10 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x8,10,12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 60s
Machine Inverted Row	3x20,20,20 reps	rest: 60s
Machine Dip	3x12,10,8 reps	rest: 60s
EZ Bar Curl	3x12,10,8 reps	rest: 60s
Barbell Curl	3x8,10,12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12,10,8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12,10,8 reps	rest: 60s
Weighted Bench Dip	3x8,10,12 reps	rest: 60s
Weighted Tricep Dip	3x12,10,8 reps	rest: 60s
Dumbbell Concentration Curl	3x12,10,8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12,10,8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8,10,12 reps	rest: 60s
Dumbbell One-Arm Wrist Curl	3x12,10,8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x12,10,8 reps	rest: 60s
Dumbbell One-Arm Wrist Curl	3x8,10,12 reps	rest: 60s

Legs + Abs 13 exercises, 2 hrs 10 mins

Treadmill Running	1x1 reps	rest: 15s
Elliptical Training	3x10 reps	rest: 60s
Barbell Squat	3x12,10,8 reps	rest: 60s
Cable Kneeling Crunch	3x35,30,25 reps	rest: 60s
Machine Leg Extension	3x12,10,8 reps	rest: 60s
Barbell Lunge	3x8, 10, 12 reps	rest: 60s
Bench Weighted Decline Crunch	3x30,25,20 reps	rest: 60s
Machine Leg Press	3x12,10,8 reps	rest: 60s
Parallel Bar Hip Flexion	3x30,30,30 reps	rest: 60s
Calf Press On Leg Press	3x12,10,8 reps	rest: 60s
	1x50 reps	rest: 60s
Machine Seated Calf Raise	3x12,10,8 reps	rest: 60s
Weighted Crunch	3x30,25,20 reps	rest: 60s

Chest + Back 13 exercises, 1 hr 16 mins

Elliptical Training	1x1 reps	rest: 15s
Back Hyperextension	3x15,12,10 reps	rest: 60s
Smith Machine Bench Press	3x12,10,8 reps	rest: 60s
Machine Vertical Row (Close Grip)	3x12,10,8 reps	rest: 60s
Dumbbell Bench Press	3x12,10,8 reps	rest: 60s
Cable Elevated Row	3x12,10,8 reps	rest: 60s
Kettlebell Renegade Row	3x10,12,15 reps	rest: 60s
Machine Bench Press	3x15,12,10 reps	rest: 60s
Barbell Bent-Over Row	3x12,10,8 reps	rest: 60s
Machine Incline Chest Press	3x12,10,8 reps	rest: 60s
Machine Fly	3x12,10,8 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x8,10,12 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x10 reps	rest: 60s

Arms + Abs 15 exercises, 2 hrs 19 mins

Treadmill Running	1x1 reps	rest: 15s
Elliptical Training	1x1 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12,10,8 reps	rest: 60s
Parallel Bar Hip Raise	3x30,30,30 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12,10,8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12,10,8 reps	rest: 60s
Cable Kneeling Crunch	3x35,30,25 reps	rest: 60s
Barbell Curl	3x8,10,12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12,10,8 reps	rest: 60s
Parallel Bar Hip Flexion	3x30,30,30 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12,10,8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8,10,12 reps	rest: 60s
EZ Bar Curl	3x12,10,8 reps	rest: 60s
Decline Bench Weighted Twist	3x32,26,20 reps	rest: 60s
Barbell Preacher Curl	3x12,10,8 reps	rest: 60s

Legs + Shoulders 13 exercises, 1 hr 13 mins

Treadmill Running	1x1 reps	rest: 15s
Barbell Squat	3x12,10,8 reps	rest: 60s
Cable Shrug	3x15,15,15 reps	rest: 60s
Dumbbell Walking Lunge	3x20,20,20 reps	rest: 60s
Dumbbell Alternating Front Raise	3x12,10,8 reps	rest: 60s
Calf Press On Leg Press	3x15,12,10 reps	rest: 60s
	3x12,10,8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12,10,8 reps	rest: 60s
Machine Seated Calf Raise	3x12,10,8 reps	rest: 60s
Smith Machine Shoulder Press	3x12,10,8 reps	rest: 60s
Machine Leg Press	3x8,10,12 reps	rest: 60s
Machine Leg Press	3x12,10,8 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x12,10,8 reps	rest: 60s

"Rest" 10 exercises, 46 mins

Plank	1x1 reps	rest: 60s
Parallel Bar Leg Raise	3x20,20,20 reps	rest: 60s
Parallel Bar Hip Raise	3x30,30,30 reps	rest: 60s
Parallel Bar Hip Flexion	3x30,30,30 reps	rest: 60s
Weighted Crunch	3x30,25,20 reps	rest: 60s
Bench Weighted Decline Crunch	3x30,25,20 reps	rest: 60s
Cable Kneeling Crunch	3x35,30,25 reps	rest: 60s
Decline Bench Weighted Twist	3x32,26,20 reps	rest: 60s
	4x20,20,20 reps	rest: 60s
	1x50 reps	rest: 60s