coryloyd

Jul 10th 2017

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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

Improve muscle mass and strength, while also getting more lean in the core.

Tricep, Chest 16 exercises, 1 hr 49 mins

Air Bike	3x12 reps	rest: 30s
Barbell Reverse Bench Press (Wide Grip)	3x8 reps	rest: 120s
Leg Raise	3x12 reps	rest: 30s
Dumbbell Bench Press	3x8 reps	rest: 60s
Leg Pull-In	3x12 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 60s
Oblique Crunch	3x12 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Jackknife Sit-Up	3x12 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Alternating Heel Touch	3x12 reps	rest: 30s
Barbell Overhead Tricep Extension	3x8 reps	rest: 120s
Plank	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Leverage Chest Press	3x8 reps	rest: 120s
Stationary Bike	1x0 reps	rest: 10s

Shoulders, Cardio 14 exercises, 1 hr 30 mins

Treadmill Running	1x0 reps	rest: 10s
Machine Shoulder Press	2x8 reps	rest: 120s
Dumbbell Bent-Over Raise	2x10 reps	rest: 30s
Dumbbell Lateral Raise	2x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	2x10 reps	rest: 30s
Cable Internal Rotation	2x8 reps	rest: 60s
Cable External Rotation	2x8 reps	rest: 60s
Cable Wrist Curl	3x8 reps	rest: 60s
Cable Wrist Curl (Reverse Grip)	3x8 reps	rest: 60s
Parallel Bar Leg Raise	2x10 reps	rest: 30s
Air Bike	2x100 reps	rest: 30s
Crunch	2x50 reps	rest: 30s
Machine Ab Crunch	2x12 reps	rest: 30s
Recumbent Bike	1x0 reps	rest: 10s

Back, Bicep 10 exercises, 1 hr 17 mins

Pull-Up (Hammer Grip)	2x10 reps	rest: 30s
	2x8 reps	rest: 30s
Barbell Deadlift	5x8 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 90s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 90s
Dumbbell Concentration Curl	3x8 reps	rest: 120s

Chest, Cardio 9 exercises, 1 hr 20 mins

Legs, Shoulders 11 exercises, 1 hr 26 mins