For lagging arms

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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

Arms 12 exercises, 2 hrs 1 min

Dumbbell Incline Curl	4x15 reps	rest: 55s
Cable Dual Overhead Curl	4x15 reps	rest: 55s
Dumbbell Hammer Curl	4x15 reps	rest: 55s
	4x15 reps	rest: 55s
EZ Bar Curl	4x15 reps	rest: 55s
EZ Bar Tricep Extension (Close Grip)	4x15 reps	rest: 55s
Cable Rope High Pulley Tricep Extension	4x15 reps	rest: 55s
	4x15 reps	rest: 55s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 55s
Machine Seated Tricep Dip	4x15 reps	rest: 55s
EZ Bar Curl (Reverse Grip)	4x20 reps	rest: 55s
Dumbbell Seated One-Arm Wrist Curl	4x20 reps	rest: 55s

Legs & Shoulders 11 exercises, 1 hr 41 mins

Machine Leg Extension	4x10 reps	rest: 70s
Barbell 1/2 Squat	4x10 reps	rest: 110s
Machine Calf Raise	4x10 reps	rest: 70s
Machine Leg Curl (Prone)	4x10 reps	rest: 70s
	4x10 reps	rest: 70s
Machine Leg Press	4x10 reps	rest: 110s
	4x10 reps	rest: 55s
Dumbbell Reverse Fly	4x10 reps	rest: 55s
Cable Lateral Raise	4x10 reps	rest: 55s
Dumbbell Seated Arnold Press	4x10 reps	rest: 55s
Dumbbell Cuban Press	4x10 reps	rest: 55s

Cardio, Abs & Stretching 7 exercises, 1 hr 18 mins

Arms 12 exercises, 2 hrs 6 mins

EZ Bar Tricep Extension (Close Grip)	4x15 reps	rest: 55s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x15 reps	rest: 55s
Dumbbell Seated One-Arm Supported Tricep Extension	4x15 reps	rest: 55s
Cable Tricep Pushdown (V-Bar)	4x15 reps	rest: 55s
Dumbbell One-Arm Tricep Kickback	4x15 reps	rest: 55s
Dumbbell Incline Curl	4x15 reps	rest: 55s
Cable Dual Overhead Curl	4x15 reps	rest: 55s
Dumbbell Hammer Curl	4x15 reps	rest: 55s
	4x15 reps	rest: 55s
Dumbbell Concentration Curl	4x15 reps	rest: 55s
Dumbbell Wrist Curl (Palms Down)	4x20 reps	rest: 55s
Wrist Roller	4x20 reps	rest: 55s

Back & Pecs 10 exercises, 1 hr 24 mins

	4x10 reps	rest: 55s
	4x10 reps	rest: 55s
Cable One-Arm Row	4x10 reps	rest: 55s
Cable Rope Lat Pulldown	4x10 reps	rest: 55s
Dumbbell One-Arm Row	4x10 reps	rest: 55s
Dumbbell Incline Bench Press	4x10 reps	rest: 55s
	4x10 reps	rest: 55s
Dumbbell Pullover	4x10 reps	rest: 55s
Barbell Decline Bench Press (Reverse Grip)	4x10 reps	rest: 55s
Cable Straight Arm Crossover	4x10 reps	rest: 55s