boyd'

Mar 20th 2017

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6 sets x (6 + 16) reps

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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

Monday: Shoulders, Traps
Tuesday: Legs, Calfs, Glutes
Wednesday: Biceps, Triceps, Forearms
Thursday: Cardio
Friday: Chest, Abs
Saturday: Back, Lower Back
Sunday: Active Rest

Every workout consists of 4 supersets (8 exercises in total). Rest 2-3 minutes between supersets.

Every superset consists of 1 heavy set of 6 reps and 1 light set of 16 reps (almost all) of the same muscle group.

Choose a weight you can do the first set 6 and 16 reps. From the second superset use rest-pause to reach 6 and 16 reps. If you perform all sets without rest-pause, next time pick a heavier weight. If you can't do 5 or 12 reps, use dropsets technique.

Old school... Mostly dumbbells and barbells...

Shoulders, Traps 8 exercises, 1 hr 20 mins

	6x6 reps	rest: 6s
Dumbbell Front Incline Raise	6x16 reps	rest: 60s
Barbell Shoulder Pull (Prone)	6x6 reps	rest: 6s
Dumbbell Reverse Fly (Prone)	6x16 reps	rest: 60s
Barbell Shrug	6x6 reps	rest: 6s
Dumbbell Shoulder Shrug	6x16 reps	rest: 60s
Barbell Upright Row	6x6 reps	rest: 6s
Dumbbell Lateral Raise	6x16 reps	rest: 60s

Legs, Calfs, Glutes 8 exercises, 1 hr 25 mins

Barbell Squat	6x6 reps	rest: 6s
Dumbbell Squat	6x16 reps	rest: 60s
Barbell Standing Calf Raise	6x6 reps	rest: 6s
Dumbbell Calf Raise	6x16 reps	rest: 60s
Single-Leg Glute Bridge	6x6 reps	rest: 6s
Glute Kickback	6x16 reps	rest: 60s
Dumbbell Lunge	6x6 reps	rest: 6s
Dumbbell Step-Up	6x16 reps	rest: 60s

Biceps, Triceps, Forearms 8 exercises, 1 hr 13 mins

Chin-Up	6x16 reps	rest: 6s
	6x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	6x6 reps	rest: 6s
Dumbbell Tricep Extension	6x16 reps	rest: 60s
Barbell Curl	6x6 reps	rest: 6s
Dumbbell Bicep Curl	6x16 reps	rest: 60s
Dumbbell Incline Tricep Extension	6x6 reps	rest: 6s
Dumbbell Hammer Curl	6x6 reps	rest: 6s

Cardio 5 exercises, 43 mins

	1x0 reps	rest: 12s
Step Machine	1x0 reps	rest: 12s
	1x0 reps	rest: 12s
Rowing	1x0 reps	rest: 12s
Treadmill Running	1x0 reps	rest: 12s

Chest, Abs 8 exercises, 1 hr 4 mins

Barbell Bench Press	6x6 reps	rest: 6s
Push-Up (Close Hand)	6x16 reps	rest: 60s
Hanging Leg Raise	6x6 reps	rest: 6s
Decline Crunch	6x16 reps	rest: 60s
Dumbbell Incline Bench Press	6x6 reps	rest: 6s
	6x16 reps	rest: 60s
Toe Touches	6x6 reps	rest: 6s
Dumbbell One-Arm Fly (Stability Ball)	6x6 reps	rest: 6s

Back, Lower Back 8 exercises, 1 hr 19 mins

Barbell Deadlift	6x6 reps	rest: 6s
Side Bridge	6x6 reps	rest: 60s
Pull-Up	6x6 reps	rest: 6s
Machine Assisted Pull-Up	6x16 reps	rest: 60s
Barbell Bent-Over Row	6x6 reps	rest: 6s
Dumbbell One-Arm Row	6x16 reps	rest: 60s
Cable Shoulder Extension	6x6 reps	rest: 6s
Cable Front Lat Pulldown (Close Grip)	6x16 reps	rest: 60s