Andrewkerni

Feb 5th 2017

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Kerni's Ultimate 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

Monday- Chest + Abs
Tuesday- Back + Shoulders + HITT
Wednesday- Biceps + Triceps + Abs
Thursday- Legs + HITT
Friday- Chest + Back + Abs
Saturday- Biceps + Triceps + HITT
Sunday- Legs + Shoulders + Abs

Weeks 1+2
5x5 & 12,10,8,6,4
Weeks 3+4
10,3x3,10,8
Weeks 5+6
10x5 & 10x5

Chest + Abs 11 exercises, 2 hrs 9 mins

Barbell Bench Press	5x10 reps	rest: 60s
Dumbbell Bench Press	5x10 reps	rest: 60s
Dumbbell Fly	5x10 reps	rest: 60s
Barbell Incline Bench Press	5x10 reps	rest: 60s
Dumbbell Incline Bench Press	5x10 reps	rest: 60s
Dumbbell Incline Fly	5x10 reps	rest: 60s
Dumbbell Pullover	5x10 reps	rest: 60s
Machine Bench Press	5x10 reps	rest: 60s
Parallel Bar Leg Raise	5x20 reps	rest: 60s
Parallel Bar Hip Raise	5x20 reps	rest: 60s
Parallel Bar Hip Flexion	5x20 reps	rest: 60s

Back + Shoulders + HITT 11 exercises, 2 hrs 3 mins

Barbell Bent-Over Row	5x10 reps	rest: 60s
Barbell Shoulder Press	5x10 reps	rest: 60s
Dumbbell One-Arm Row	5x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x10 reps	rest: 60s
Cable Seated Row	5x10 reps	rest: 60s
Barbell Military Press	5x10 reps	rest: 60s
Barbell Row	5x10 reps	rest: 60s
Barbell Shrug	5x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
Dumbbell Lateral Raise	5x10 reps	rest: 60s
Boxing	1x0 reps	rest: 15s

Biceps + Triceps + Abs 13 exercises, 2 hrs 33 mins

Barbell Bench Press (Close Grip)	5x10 reps	rest: 60s
Barbell Curl	5x10 reps	rest: 60s
Dumbbell Tricep Extension	5x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x10 reps	rest: 60s
Barbell Tricep Extension	5x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	5x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x10 reps	rest: 60s
Cable Rope Hammer Curl	5x10 reps	rest: 60s
Weighted Tricep Dip	5x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	5x10 reps	rest: 60s
Cable Kneeling Crunch	5x20 reps	rest: 60s
Cable Kneeling Crunch	5x20 reps	rest: 60s
Cable Reverse Wood Chop	5x20 reps	rest: 60s

Legs + HITT 9 exercises, 1 hr 48 mins

Barbell Squat	5x10 reps	rest: 60s
Barbell Deadlift	5x10 reps	rest: 60s
Machine Calf Raise	5x20 reps	rest: 60s
Machine Leg Extension	5x10 reps	rest: 60s
Barbell Lunge	5x10 reps	rest: 60s
Kettlebell Goblet Squat	5x10 reps	rest: 60s
Calf Press On Leg Press	5x20 reps	rest: 60s
Machine Leg Press	5x10 reps	rest: 60s
Step Machine	1x0 reps	rest: 15s

Chest + Back + Abs 13 exercises, 2 hrs 29 mins

Barbell Bench Press	5x10 reps	rest: 60s
Barbell Bent-Over Row	5x10 reps	rest: 60s
Dumbbell Bench Press	5x10 reps	rest: 60s
Dumbbell One-Arm Row	5x10 reps	rest: 60s
Barbell Incline Bench Press	5x10 reps	rest: 60s
Cable Seated Row	5x10 reps	rest: 60s
Dumbbell Incline Bench Press	5x10 reps	rest: 60s
Dumbbell Incline Fly	5x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
Cable Shoulder Extension	5x10 reps	rest: 60s
Bench Weighted Decline Crunch	5x20 reps	rest: 60s
Decline Bench Weighted Twist	5x20 reps	rest: 60s
Decline Reverse Crunch	5x20 reps	rest: 60s

Biceps + Triceps + HITT 9 exercises, 1 hr 43 mins

Barbell Bench Press (Close Grip)	5x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x10 reps	rest: 60s
Dumbbell Tricep Extension	5x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	5x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	5x10 reps	rest: 60s
Barbell Curl (Close Grip)	5x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	5x10 reps	rest: 60s
Cable Bicep Curl	5x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 15s

Legs + Shoulders + Abs 11 exercises, 2 hrs 4 mins

Barbell Squat	5x10 reps	rest: 60s
Barbell Shoulder Press	5x10 reps	rest: 60s
Kettlebell Goblet Squat	5x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x10 reps	rest: 60s
Machine Leg Extension	5x10 reps	rest: 60s
Machine Calf Raise	5x10 reps	rest: 60s
Barbell Shrug	5x10 reps	rest: 60s
Weight Plate Front Raise	5x10 reps	rest: 60s
Hanging Leg Raise	5x20 reps	rest: 60s
Hanging Knee Raise	5x20 reps	rest: 60s
Hanging Knee Raise Rotation	5x20 reps	rest: 60s