williamdavidson2

Mar 1st 2017

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Super Set Day 1

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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

BiggerandBetter2017

Day 1: Quads-Hams-Calves-Abs 9 exercises, 1 hr 15 mins

Barbell Squat	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Machine Calf Raise	4x8 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s
Machine Single-Leg Extension	4x12 reps	rest: 60s
Machine Single-Leg Curl	4x12 reps	rest: 60s
Dragon Flag	4x8 reps	rest: 60s

Day 2: Chest/Back/Traps 12 exercises, 1 hr 34 mins

Barbell Bench Press	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 60s
Cable Upright Row (Supine)	3x10 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 60s

Day 3: Shoulders/Triceps/Biceps 9 exercises, 1 hr 18 mins

Barbell Push Press	4x8 reps	rest: 60s
Barbell Tricep Extension	4x8 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Barbell Preacher Curl	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Seated Tricep Press	4x12 reps	rest: 60s
Dumbbell Alternating Seated Curl	4x12 reps	rest: 60s

Day :4 Quads/Hams/Calves/Abs 13 exercises, 2 hrs 38 mins

Smith Machine Squat	4x12 reps	rest: 120s
Machine Leg Extension	4x12 reps	rest: 120s
Machine Seated Leg Curl	4x12 reps	rest: 120s
Machine Calf Raise	3x15 reps	rest: 120s
Bench Weighted Decline Crunch	3x15 reps	rest: 120s
Machine Leg Press	3x10 reps	rest: 120s
Hack Squat	3x10 reps	rest: 120s
Machine Leg Curl (Prone)	3x10 reps	rest: 120s
Machine Seated Calf Raise	4x15 reps	rest: 120s
Decline Bench Rotational Sit-Up	4x15 reps	rest: 120s
Smith Machine Front Squat	4x10 reps	rest: 120s
Machine Kneeling Leg Curl	4x10 reps	rest: 120s
Cable Kneeling Crunch	4x10 reps	rest: 120s

Day 5: Chest/Back/Traps 12 exercises, 2 hrs 21 mins

Dumbbell Bench Press	4x12 reps	rest: 120s
Cable Upper Row	4x12 reps	rest: 120s
Dumbbell Shoulder Shrug	4x12 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
Dumbbell Bent-Over Raise	3x10 reps	rest: 120s
Dumbbell Incline Fly	3x12 reps	rest: 120s
Cable Seated Row	3x12 reps	rest: 120s
Dumbbell Shoulder Shrug	3x12 reps	rest: 120s
Dumbbell Decline Bench Press	4x10 reps	rest: 120s
Chin-Up	4x10 reps	rest: 120s
Cable Upright Row (Supine)	4x10 reps	rest: 120s

Day 6: Shoulders/Triceps/Biceps 12 exercises, 2 hrs 18 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 120s
Barbell Tricep Extension (Supine)	4x8 reps	rest: 120s
EZ Bar Close Grip Curl	4x8 reps	rest: 120s
Cable Lateral Raise	3x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 120s
Cable Bicep Curl	3x10 reps	rest: 120s
Cable Front Raise	3x12 reps	rest: 120s
Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 120s
Dumbbell Preacher Curl	3x12 reps	rest: 120s
Dumbbell Bent-Over Raise	4x10 reps	rest: 120s
Dumbbell Seated Tricep Press	4x10 reps	rest: 120s
Dumbbell Alternating Seated Curl	4x10 reps	rest: 120s