chris13579

Dec 29th 2020

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Every day body transformation

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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

This is a bulking routine designed to break down all of the muscle fibers in every piece of the body, just to sculpt a new you. It focuses on a four day split of the major muscle groups, with bulk exercises led by compound lifts, and followed by assisting lifts. In my daily routine, I am including total body hiit in the four off days for 30 minutes in order to keep the muscles of the body stimulated but not over worked. Also suggested is yoga following workouts as a stretch.

Chest 12 exercises, 4 hrs 0 min

Smith Machine Incline Bench Press	4x5 reps	rest: 90s
Smith Machine Bench Press	4x5 reps	rest: 90s
Cable Lower Chest Raise	4x5 reps	rest: 90s
Cable Cross-Over	4x5 reps	rest: 90s
Cable Upper Chest Crossover	4x5 reps	rest: 90s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Leg Raise	3x0 reps • 30s	rest: 20s
Plank	3x8 reps • 30s	rest: 20s
Alternating Heel Touch	3x8 reps • 30s	rest: 20s

Hiit 1 7 exercises, 4 hrs 0 min

Push-Up	5x50 reps • 30s	rest: 20s
Mountain Climber	5x50 reps • 30s	rest: 20s
Bodyweight Wall Squat	5x50 reps • 30s	rest: 20s
Alternating Heel Touch	5x50 reps • 30s	rest: 20s
Tricep Push-Up	5x50 reps • 30s	rest: 20s
Bodyweight Squat	5x50 reps • 30s	rest: 20s
Scissor Kick	5x50 reps • 30s	rest: 20s

Legs 11 exercises, 4 hrs 0 min

Smith Machine Squat	4x5 reps	rest: 90s
Smith Machine Deadlift	4x5 reps	rest: 90s
Smith Machine Reverse Calf Raise	4x5 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Bent Knee Hip Raise	3x8 reps	rest: 60s
Toe Touches	3x8 reps	rest: 60s

Hiit 2 7 exercises, 4 hrs 0 min

Kettlebell Front Squat	5x50 reps • 30s	rest: 20s
Dumbbell Lunge	5x50 reps • 30s	rest: 20s
Scissor Kick	5x50 reps • 30s	rest: 20s
Dumbbell Alternating Hammer Curl	5x50 reps • 30s	rest: 20s
Dumbbell Bent-Over Row (Palm in)	5x50 reps • 30s	rest: 20s
Plyo Push-Up	5x50 reps • 30s	rest: 20s
Crunch	5x50 reps • 30s	rest: 20s

Back/ shoulders 11 exercises, 4 hrs 0 min

Pull-Up	3x8 reps	rest: 60s
Smith Machine Bent-Over Row	4x5 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x5 reps	rest: 90s
Cable Seated Row	4x5 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s
Parallel Bar Hip Flexion	3x8 reps	rest: 60s

Hiit 3 7 exercises, 4 hrs 0 min

Push-Up	5x50 reps • 30s	rest: 20s
Dumbbell Shoulder Press	5x50 reps • 30s	rest: 20s
Bridge	5x50 reps • 30s	rest: 20s
Side Bridge	5x50 reps • 30s	rest: 20s
Side Bridge	5x50 reps • 30s	rest: 20s
Dumbbell One-Arm Tricep Kickback	5x50 reps • 30s	rest: 20s
Dumbbell Lunge	5x50 reps • 30s	rest: 20s

Arms 10 exercises, 4 hrs 0 min

Dumbbell Hammer Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	7x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Weighted Crunch	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s