Akram's Plan - P.H.A.T Gymaniac [GOCENGFTW]

akram.gymaniac

Jul 5th 2017

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Akram's Plan - P.H.A.T Gymaniac [GOCENGFTW]

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Program ini dibuat khusus untuk klien program Gymaniac GOCENG FTW/GORATURAN TO SUCCEED.

Untuk informasi lebih lanjut mohon kunjungi situs kami dengan link berikut: http://gymaniac.net/gocengftw

Note dari Akram:
Plan ini sering saya ubah secara reguler! Selain itu juga saya tidak melakukan semua exercise yang ada di plan ini. Karena ini saya rekomendasikan untuk menggunakan program lain seperti yang sudah saya rekomendasikan via PDF.

Legs 12 exercises, 2 hrs 3 mins

Smith Machine Stiff-Leg Deadlift	5x8 reps	rest: 100s
Hack Squat (Reverse Position)	4x12 reps	rest: 120s
Barbell Stiff-Leg Deadlift	4x8 reps	rest: 120s
	4x10 reps	rest: 90s
Kettlebell Goblet Squat	3x10 reps	rest: 90s
Machine Leg Press	4x10 reps	rest: 90s
Machine Leg Press	8x8 reps	rest: 20s
Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 90s
Machine Leg Extension	3x15 reps	rest: 90s
Machine Leg Curl (Prone)	3x10 reps	rest: 90s
Machine Seated Calf Raise	3x10 reps	rest: 90s
Barbell Calf Raise	3x10 reps	rest: 90s

Chest/Arms 7 exercises, 55 mins

Machine Fly	3x10 reps	rest: 90s
Barbell Decline Bench Press	3x10 reps	rest: 90s
Leverage Chest Press	3x10 reps	rest: 90s
EZ Bar Curl	3x10 reps	rest: 90s
Dumbbell Incline Curl	2x10 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x10 reps	rest: 90s

Back/Shoulder 13 exercises, 1 hr 51 mins

Pull-Up	3x12 reps	rest: 90s
Barbell Row	3x10 reps	rest: 90s
Leverage Machine Iso Row	3x10 reps	rest: 90s
Cable V Bar Pulldown	3x10 reps	rest: 90s
Machine Lat Pulldown	3x10 reps	rest: 90s
Dumbbell One-Arm Row	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
	3x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Leverage Shoulder Press	3x10 reps	rest: 90s
Dumbbell Seated One-Arm Lateral Raise	3x10 reps	rest: 90s
Dumbbell Lateral Raise	3x12 reps	rest: 90s
Machine Reverse Fly	3x10 reps	rest: 90s

Lower Body 10 exercises, 1 hr 27 mins

Barbell Deep Squat	5x5 reps	rest: 120s
Machine Leg Press	3x10 reps	rest: 90s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 90s
Machine Single-Leg Press	3x10 reps	rest: 90s
Machine Leg Extension	3x10 reps	rest: 90s
Machine Leg Curl (Prone)	3x10 reps	rest: 90s
Machine Single-Leg Curl	3x10 reps	rest: 90s
Calf Press On Leg Press	8x8 reps	rest: 20s
Machine Seated Calf Raise	3x8 reps	rest: 60s
	3x10 reps	rest: 90s

Upper Body 10 exercises, 1 hr 24 mins

Pull-Up	3x10 reps	rest: 90s
Barbell Decline Bench Press	3x10 reps	rest: 90s
Cable Cross-Over	3x10 reps	rest: 90s
Leverage Machine Iso Row	3x8 reps	rest: 120s
Leverage Decline Chest Press	3x10 reps	rest: 90s
	3x10 reps	rest: 90s
Leverage Shoulder Press	3x10 reps	rest: 90s
Dumbbell Seated Arnold Press	3x10 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	3x6 reps	rest: 90s

Calves 2 exercises, 16 mins

	Calf Press On Leg Press	3x8 reps	rest: 90s
	Machine Seated Calf Raise	3x15 reps	rest: 90s

GK 6 exercises, 57 mins

Machine Leg Press	8x8 reps	rest: 20s
Cable V Bar Pulldown	4x10 reps	rest: 100s
Barbell Bench Press	4x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s
Barbell Curl	3x10 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 90s