bvdh1972

Jul 13th 2017

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RPT - GVT

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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

Chest / Back / Shoulders Workouts
Ex 1 8,8,4,6,8
Ex 2 6,8,10
Ex 3 6,8,10
Legs
Ex 1 8,8,6,8,10
Ex 2 8,10,12,14
Arms
Ex 1 8,6,8,10
Ex 2 6,8,10

Chest & Abs 7 exercises, 1 hr 8 mins

Barbell Bench Press	5x6 reps	rest: 75s
Dumbbell Incline Bench Press	3x8 reps	rest: 75s
Barbell Decline Bench Press	3x8 reps	rest: 75s
Cable Cross-Over	4x10 reps	rest: 0s
Machine Fly	4x10 reps	rest: 60s
Decline Crunch	3x25 reps	rest: 30s
Step Machine	0x10 reps	rest: 20s

Legs 9 exercises, 1 hr 9 mins

Back & Abs 7 exercises, 1 hr 7 mins

Arms 9 exercises, 1 hr 11 mins

Barbell Bench Press (Close Grip)	4x8 reps	rest: 75s
EZ Bar Curl	4x8 reps	rest: 75s
EZ Bar Incline Tricep Extension	3x8 reps	rest: 75s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 75s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 0s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 0s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 60s
Step Machine	0x10 reps	rest: 15s

Shoulders & Abs 8 exercises, 1 hr 8 mins

Smith Machine Shoulder Press	5x6 reps	rest: 75s
Dumbbell Bent-Over Raise	3x8 reps	rest: 75s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 0s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Cable Lateral Raise	3x10 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Machine Ab Crunch	3x25 reps	rest: 30s
Elliptical Training	0x10 reps	rest: 20s

Chest & Back & Abs 7 exercises, 1 hr 7 mins

Dumbbell Bench Press	6x8 reps	rest: 0s
Cable Front Lat Pulldown (Close Grip)	6x8 reps	rest: 60s
Barbell Incline Bench Press	6x8 reps	rest: 0s
	6x8 reps	rest: 60s
Decline Crunch	3x20 reps	rest: 30s
Parallel Bar Leg Raise	3x15 reps	rest: 30s
Step Machine	0x10 reps	rest: 20s

Legs 9 exercises, 1 hr 9 mins

Shoulders & Arms 7 exercises, 1 hr 6 mins

Dumbbell Seated Shoulder Press	4x10 reps	rest: 0s
Dumbbell Hammer Curl	4x10 reps	rest: 0s
Cable Shoulder Extension	4x10 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 0s
	4x10 reps	rest: 0s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Elliptical Training	0x10 reps	rest: 30s