AbbeyRoad708

Aug 1st 2017

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Zeb's Full Body Routine

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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

Program designed as a more advanced version of 5x5 programs for strength and size. The rep ranges mostly vary between 4 and 8, and some ancillary work is added to create a more blamed physique.

Full Body #1 14 exercises, 1 hr 39 mins

Barbell Squat	5x8 reps	rest: 15s
Machine Seated Calf Raise	5x12 reps	rest: 150s
Barbell Bench Press	5x4 reps	rest: 15s
T Bar Row	5x8 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 10s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Dumbbell Decline Bench Press	4x8 reps	rest: 15s
Pull-Up	4x10 reps	rest: 90s
EZ Bar Curl	3x8 reps	rest: 10s
Preacher Curl Machine	3x8 reps	rest: 10s
Dumbbell Seated Tricep Press	3x8 reps	rest: 10s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 10s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 10s
Decline Crunch	3x8 reps	rest: 60s

Cardio Sprints 1 exercises, 1 min

1x0 reps

rest: 20s

Full Body #2 14 exercises, 1 hr 38 mins

Barbell Deadlift	5x4,4,3,3,1 reps	rest: 15s
Machine Calf Raise	5x12 reps	rest: 150s
Barbell Shoulder Press	5x4 reps	rest: 10s
Barbell Shrug	5x8 reps	rest: 120s
Barbell Incline Bench Press	4x8 reps	rest: 15s
Weighted Pull-Up	4x4 reps	rest: 120s
Dumbbell Bench Press	4x8 reps	rest: 10s
Dumbbell One-Arm Row	4x8 reps	rest: 90s
Dumbbell Concentration Curl	3x8 reps	rest: 10s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 10s
Cable Shoulder Extension	3x8 reps	rest: 10s
Dip	3x8 reps	rest: 10s
Cable Wood Chop	3x8 reps	rest: 10s
Hanging Leg Raise	3x8 reps	rest: 60s

Cardio Hill Sprints 1 exercises, 1 min

1x0 reps

rest: 20s

Full Body #3 12 exercises, 1 hr 27 mins

Barbell Squat	5x5,4,4,3,2 reps	rest: 15s
Machine Seated Calf Raise	5x12 reps	rest: 150s
Barbell Bench Press	5x5,4,4,3,2 reps	rest: 15s
Dumbbell One-Arm Row	5x4 reps	rest: 120s
Dumbbell Lateral Raise	4x10 reps	rest: 10s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 10s
Dumbbell Shoulder Shrug	4x10 reps	rest: 90s
Dumbbell Fly	4x8 reps	rest: 15s
T Bar Row	4x8 reps	rest: 60s
Barbell Curl	3x5 reps	rest: 20s
Barbell Bench Press (Close Grip)	3x5 reps	rest: 20s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s

Long Distance Run 1 exercises, 46 mins

Running

1x0 reps

rest: 45s

Rest 0 exercises, 0 min

Full Body #4 15 exercises, 1 hr 43 mins

Barbell Front Squat	5x8 reps	rest: 15s
Machine Leg Curl (Prone)	5x8 reps	rest: 15s
Machine Seated Calf Raise	5x8 reps	rest: 120s
Barbell Decline Bench Press	5x4 reps	rest: 15s
Cable Seated Row	5x8 reps	rest: 90s
Dumbbell Bench Press	5x8 reps	rest: 15s
Cable V Bar Pulldown	5x8 reps	rest: 90s
Dumbbell Seated Arnold Press	4x8 reps	rest: 15s
Barbell Behind the Back Shrug	4x10 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 10s
Cable Bicep Curl	3x10 reps	rest: 10s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 10s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 10s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 10s
Back Extension (Prone)	3x8 reps	rest: 60s

Cardio Sprints 1 exercises, 1 min

1x0 reps

rest: 20s

Full Body #5 15 exercises, 1 hr 44 mins

Barbell Deadlift	5x4 reps	rest: 15s
Machine Calf Raise	5x10 reps	rest: 120s
Barbell Military Press	5x4 reps	rest: 15s
Barbell Shrug	5x10 reps	rest: 90s
Dumbbell Incline Bench Press	5x8 reps	rest: 15s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 90s
	4x10 reps	rest: 15s
Cable Cross-Over	4x8 reps	rest: 15s
T Bar Row	4x8 reps	rest: 90s
Dumbbell Incline Curl	3x8 reps	rest: 10s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 10s
Dip	3x10 reps	rest: 10s
Cable Shoulder Extension	3x10 reps	rest: 10s
Leg Raise	3x12 reps	rest: 10s
Back Hyperextension	3x12 reps	rest: 60s

Cardio Hill Sprints 1 exercises, 1 min

1x0 reps

rest: 20s

Heavy Legs 8 exercises, 1 hr 0 min

Barbell Deep Squat	6x8,5,5,4,3,2 reps	rest: 120s
Machine Leg Press	4x8 reps	rest: 10s
Calf Press On Leg Press	4x12 reps	rest: 90s
Machine Leg Extension	4x10 reps	rest: 10s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Hip Abduction	4x10 reps	rest: 10s
Machine Hip Adduction	4x10 reps	rest: 10s
Machine Seated Calf Raise	4x10 reps	rest: 60s

Heavy Upper 12 exercises, 1 hr 29 mins

Dumbbell Bench Press	5x4 reps	rest: 15s
Dumbbell One-Arm Row	5x4 reps	rest: 90s
Barbell Incline Bench Press	4x8 reps	rest: 15s
Barbell Bent-Over Row	4x8 reps	rest: 90s
Dumbbell Decline Fly	4x10 reps	rest: 10s
Pull-Up	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 10s
Barbell Front Raise	4x10 reps	rest: 10s
Dumbbell Reverse Fly	4x10 reps	rest: 90s
Barbell Curl	4x4 reps	rest: 10s
Barbell Bench Press (Close Grip)	4x4 reps	rest: 10s
Cable Wood Chop	4x20 reps	rest: 60s