oscarbest92

Jun 1st 2017

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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

St 1 12 exercises, 1 hr 27 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 30s
Barbell Shoulder Press	4x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 30s
Dumbbell Shoulder Shrug	4x12 reps	rest: 30s
Machine Leg Extension	4x12 reps	rest: 30s
Machine Leg Curl (Prone)	4x12 reps	rest: 30s
Barbell Squat	4x12 reps	rest: 30s
Calf Press On Leg Press	4x12 reps	rest: 30s
Machine Calf Press	4x12 reps	rest: 30s
Machine Seated Leg Curl	4x12 reps	rest: 30s
Machine Hip Abduction	4x12 reps	rest: 30s
Machine Single-Leg Curl	4x12 reps	rest: 30s

St 2 16 exercises, 2 hrs 3 mins

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 30s
Machine Fly	4x12 reps	rest: 30s
Dumbbell Bent-Over Row	4x12 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 30s
Cable Seated Row	4x12 reps	rest: 30s
Barbell Bench Press	4x12 reps	rest: 30s
Dumbbell One-Arm Row	4x12 reps	rest: 30s
Barbell Incline Bench Press	4x12 reps	rest: 30s
Dumbbell Bench Press	4x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 30s
Dumbbell Incline Bench Press	4x12 reps	rest: 30s
Barbell Tricep Extension (Supine)	4x12 reps	rest: 30s
Dumbbell Incline Curl	4x12 reps	rest: 30s
Bench Dip	4x12 reps	rest: 30s
Dumbbell Tricep Extension	4x12 reps	rest: 30s
Barbell Deadlift	4x12 reps	rest: 30s

St 3 13 exercises, 1 hr 29 mins

Machine Leg Curl (Prone)	3x15 reps	rest: 30s
Machine Leg Press	3x15 reps	rest: 30s
Machine Seated Leg Curl	3x15 reps	rest: 30s
Machine Seated Calf Raise	3x15 reps	rest: 30s
Machine Single-Leg Calf Press	3x15 reps	rest: 30s
Machine Single-Leg Curl	3x15 reps	rest: 30s
Barbell Lunge	3x15 reps	rest: 30s
Machine Hip Adduction	3x15 reps	rest: 30s
Machine Hip Abduction	3x15 reps	rest: 30s
Smith Machine Shoulder Press	3x15 reps	rest: 30s
Cable Internal Rotation	3x15 reps	rest: 30s
Dumbbell One-Arm Shoulder Press	3x15 reps	rest: 30s
Dumbbell Lateral Raise	4x15 reps	rest: 30s

St 4 16 exercises, 1 hr 47 mins

Cable V Bar Pulldown	3x15 reps	rest: 30s
Tricep Push-Up	3x15 reps	rest: 30s
Machine Lat Pulldown	3x15 reps	rest: 30s
Bench Push-Up	3x12 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	3x15 reps	rest: 30s
Single-Leg Push-Up	4x12 reps	rest: 30s
Barbell Cambered Row (Prone)	3x15 reps	rest: 30s
Machine Dip	4x12 reps	rest: 30s
Leverage Chest Press	3x15 reps	rest: 30s
Dumbbell Rotational Row	3x15 reps	rest: 30s
Dumbbell Hammer Curl (Cross Body)	3x15 reps	rest: 30s
EZ Bar French Press	3x15 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	3x15 reps	rest: 30s
Dumbbell Pullover	3x12 reps	rest: 30s
Dumbbell Incline Hammer Curl	3x15 reps	rest: 30s
Dumbbell Decline Bench Press	3x15 reps	rest: 30s

St 5 13 exercises, 1 hr 24 mins

Machine Leg Curl (Prone)	3x15 reps	rest: 30s
Machine Leg Extension	3x15 reps	rest: 30s
Machine Seated Leg Curl	3x15 reps	rest: 30s
Machine Reverse Fly	3x15 reps	rest: 30s
Machine Single-Leg Curl	3x15 reps	rest: 30s
Machine Hip Abduction	3x15 reps	rest: 30s
Machine Hip Adduction	3x15 reps	rest: 30s
Machine Calf Press	3x15 reps	rest: 30s
Machine Deltoid Raise	3x15 reps	rest: 30s
Dumbbell Walking Lunge	3x15 reps	rest: 30s
Smith Machine Shoulder Press	3x15 reps	rest: 30s
Machine Single-Leg Calf Press	3x15 reps	rest: 30s
Dumbbell Rear Deltoid Row	3x15 reps	rest: 30s