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High Volume Bulking

DougVince

Jun 27th 2017

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High Volume Bulking

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2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 7
Day 8

Chest and Back 9 exercises, 55 mins

	Leverage Decline Chest Press	3x10 reps	rest: 45s
	Leverage Incline Chest Press	3x10 reps	rest: 45s
	Machine Fly	3x10 reps	rest: 45s
	Leverage Machine Iso Row	3x10 reps	rest: 45s
	Leverage Machine High Row	3x10 reps	rest: 45s
	Cable Rope Seated Row	3x10 reps	rest: 45s
	Cable Upper Chest Crossover	3x10 reps	rest: 45s
	Cable Mid Chest Crossover	3x10 reps	rest: 45s
	Cable Lower Chest Raise	3x10 reps	rest: 45s

Shoulders and Arms 9 exercises, 54 mins

	Leverage Shoulder Press	3x10 reps	rest: 45s
	Dumbbell Lateral Raise	3x10 reps	rest: 45s
	Machine Reverse Fly	3x10 reps	rest: 45s
	Leverage Machine Shrug	3x10 reps	rest: 45s
	Preacher Curl Machine	3x10 reps	rest: 45s
	Cable Reverse Curl	3x10 reps	rest: 45s
	Machine Seated Tricep Dip	3x10 reps	rest: 45s
	Cable Shoulder Extension	3x10 reps	rest: 45s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Legs and Abs 8 exercises, 47 mins

	Barbell Squat	3x10 reps	rest: 45s
	Hack Squat	3x10 reps	rest: 45s
	Machine Leg Extension	3x10 reps	rest: 45s
	Machine Leg Curl (Prone)	3x10 reps	rest: 45s
	Machine Calf Raise	3x10 reps	rest: 45s
	Crunch	3x10 reps	rest: 45s
	Hanging Knee Raise	3x10 reps	rest: 45s
	Hanging Leg Raise	3x10 reps	rest: 45s

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