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1000 lb plan

jesserecords

Feb 11th 2017

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1000 lb plan

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

First two days strength.
One day off.
Last two days hypertrophy.
Two days off.

Monday
Tuesday
Thursday
Friday

Upper Power 7 exercises, 44 mins

	Barbell Bench Press	3x7 reps	rest: 60s
	Dumbbell Incline Bench Press	3x7 reps	rest: 60s
	Barbell Bent-Over Row	3x7 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x7 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x7 reps	rest: 60s
	Barbell Curl	3x7 reps	rest: 60s
	Barbell Tricep Extension (Supine)	3x7 reps	rest: 60s

Lower power 5 exercises, 30 mins

	Barbell Squat	3x5 reps	rest: 60s
	Barbell Deadlift	3x5 reps	rest: 60s
	Machine Leg Press	3x5 reps	rest: 60s
	Machine Leg Curl (Prone)	3x5 reps	rest: 60s
	Barbell Calf Raise	4x5 reps	rest: 60s

Upper hypertrophy 7 exercises, 44 mins

	Barbell Incline Bench Press	3x7 reps	rest: 60s
	Dumbbell Fly	3x7 reps	rest: 60s
	Cable Rope Seated Row	3x7 reps	rest: 60s
	Dumbbell One-Arm Row	3x7 reps	rest: 60s
	Dumbbell Lateral Raise	3x7 reps	rest: 60s
	Dumbbell Alternating Incline Curl	3x7 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x7 reps	rest: 60s

Lower Hypertrophy 6 exercises, 37 mins

	Barbell Front Squat	3x7 reps	rest: 60s
	Barbell Lunge	3x7 reps	rest: 60s
	Machine Leg Extension	3x7 reps	rest: 60s
	Machine Seated Leg Curl	3x7 reps	rest: 60s
	Machine Seated Calf Raise	3x7 reps	rest: 60s
	Calf Press On Leg Press	3x7 reps	rest: 60s

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