randallbrittain

Jun 1st 2017

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R&Js Gym Workout

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Get you swole

Abs 6 exercises, 38 mins

Arms 16 exercises, 1 hr 53 mins

Barbell Curl	3x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
Dumbbell Alternating Preacher Curl (Hammer)	3x10 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x10 reps	rest: 60s
Cable One-Arm Bicep Curl	3x10 reps	rest: 60s
Cable One-Arm High Curl	3x10 reps	rest: 60s
Cable Seated Bicep Curl	3x10 reps	rest: 60s
EZ Bar Preacher Curl (Reverse Grip)	3x10 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x10 reps	rest: 60s
Machine Tricep Extension	3x10 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Cable Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x10 reps	rest: 60s

Back 10 exercises, 1 hr 2 mins

Pull-Up (Hammer Grip)	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 30s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Cable Upper Row	3x10 reps	rest: 30s
Leverage Machine High Row	3x10 reps	rest: 30s
Machine Lat Pulldown	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Leverage Machine Iso Row	3x10 reps	rest: 60s
Machine Back Extension	3x10 reps	rest: 60s

Chest 13 exercises, 1 hr 32 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Decline Bench Press	3x10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Leverage Decline Chest Press	3x10 reps	rest: 60s
Smith Machine Incline Bench Press	3x10 reps	rest: 60s
Smith Machine Bench Press	3x10 reps	rest: 60s
Smith Machine Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
	3x10 reps	rest: 60s

Legs 10 exercises, 1 hr 7 mins

Shoulders 12 exercises, 1 hr 25 mins

Smith Machine Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Leverage Shoulder Press	3x10 reps	rest: 60s
Cable Front Raise	3x10 reps	rest: 60s
Cable One-Arm Lateral Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x10 reps	rest: 60s
Cable Reverse Fly	3x10 reps	rest: 60s
Machine Deltoid Raise	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Upright Row	4x10 reps	rest: 60s
Leverage Machine Shrug	3x10 reps	rest: 60s