levi30453

Feb 28th 2017

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hyper growth program

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

get you jacked

light pull routine 12 exercises, 2 hrs 23 mins

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 90s
Machine Lat Pulldown (Reverse Grip)	4x12 reps	rest: 75s
Barbell Row	4x12 reps	rest: 75s
Dumbbell One-Arm Row	4x12 reps	rest: 75s
Machine Reverse Fly	4x12 reps	rest: 90s
Barbell Deadlift	4x6 reps	rest: 120s
Barbell Upright Row	4x12 reps	rest: 75s
Dumbbell Shoulder Shrug	4x12 reps	rest: 75s
Barbell Curl	4x12 reps	rest: 90s
Dumbbell Preacher Curl	4x12 reps	rest: 90s
Dumbbell Alternating Seated Curl	4x12 reps	rest: 75s
Running	1x1 reps	rest: 20s

heavy legs routine 14 exercises, 3 hrs 16 mins

light push routine 12 exercises, 2 hrs 6 mins

Dumbbell Bench Press	4x12 reps	rest: 120s
Barbell Bench Press	4x10 reps	rest: 75s
Dumbbell Incline Bench Press	4x12 reps	rest: 75s
Machine Incline Chest Press	4x12 reps	rest: 80s
Dumbbell Incline Fly	4x12 reps	rest: 75s
Machine Fly	4x12 reps	rest: 75s
Dumbbell Shoulder Press	4x12 reps	rest: 90s
Dumbbell Lateral Raise	4x12 reps	rest: 75s
Dumbbell Alternating Front Raise	4x12 reps	rest: 75s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 75s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 75s

heavy pull routine 12 exercises, 3 hrs 6 mins

Cable Upper Row	4x6 reps	rest: 210s
Chin-Up	4x6 reps	rest: 210s
Cable Lat Pulldown (Wide Grip)	4x6 reps	rest: 135s
T Bar Row	4x8 reps	rest: 180s
Dumbbell Bent-Over Row (Palm in)	4x8 reps	rest: 100s
Dumbbell Shoulder Shrug	4x8 reps	rest: 130s
Dumbbell Reverse Fly (Prone)	4x8 reps	rest: 130s
Machine Reverse Fly	4x8 reps	rest: 90s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 150s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 150s
Cable One-Arm High Curl	4x10 reps	rest: 150s
Elliptical Training	1x1 reps	rest: 30s

light legs routine 14 exercises, 2 hrs 40 mins

rest 1 exercises, 5 mins

3x12 reps

rest: 30s

heavy push routine 10 exercises, 2 hrs 34 mins

Barbell Bench Press	4x6 reps	rest: 210s
Dumbbell Incline Bench Press	4x8 reps	rest: 210s
Machine Fly	4x8 reps	rest: 130s
Barbell Push Press	4x6 reps	rest: 160s
Weighted Tricep Dip	4x8 reps	rest: 160s
Dumbbell Lateral Raise	4x8 reps	rest: 75s
Dumbbell Alternating Front Raise	4x8 reps	rest: 130s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 90s
Elliptical Training	1x1 reps	rest: 30s