bvdh1972

Aug 6th 2017

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GVT / Supersets V.2

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Bulking

Chest & Back 7 exercises, 1 hr 2 mins

Dumbbell Incline Bench Press	5x8 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
Barbell Bench Press	5x8 reps	rest: 0s
Barbell Romanian Deadlift	5x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 0s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Step Machine	0x10 reps	rest: 20s

Arms, Abs, Calves 8 exercises, 1 hr 8 mins

Dumbbell Incline Curl	5x10 reps	rest: 0s
EZ Bar Incline Tricep Extension	5x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 0s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Machine Ab Crunch	3x15 reps	rest: 0s
Machine Seated Calf Raise	3x15 reps	rest: 0s
Decline Crunch	3x15 reps	rest: 60s
Elliptical Training	5x10 reps	rest: 20s

Shoulders, Upper Legs 7 exercises, 1 hr 6 mins

Dumbbell Seated Shoulder Press	5x8 reps	rest: 0s
Smith Machine Squat	5x10 reps	rest: 60s
Dumbbell Reverse Fly	4x8 reps	rest: 0s
Dumbbell Plie Squat	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 0s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Walking	0x10 reps	rest: 25s

Chest, Back 7 exercises, 1 hr 1 min

Arms, Abs, Calves 8 exercises, 1 hr 8 mins

Dumbbell Alternating Bicep Curl	5x10 reps	rest: 0s
Barbell Bench Press (Close Grip)	5x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 0s
Cable Shoulder Extension	4x10 reps	rest: 60s
Parallel Bar Leg Raise	3x15 reps	rest: 0s
Hack Calf Raise	3x15 reps	rest: 0s
Weight Plate Russian Twist	3x20 reps	rest: 60s
Elliptical Training	5x10 reps	rest: 20s

Shoulders, Upper Legs 9 exercises, 1 hr 7 mins

Machine Leg Press	5x10 reps	rest: 0s
Smith Machine Shoulder Press	5x8 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 0s
Dumbbell Bent-Over Raise	4x8 reps	rest: 60s
Machine Leg Extension	2x10 reps	rest: 0s
Machine Reverse Fly	2x10 reps	rest: 60s
Machine Leg Extension	2x10 reps	rest: 0s
Cable External Rotation	2x10 reps	rest: 60s
Walking	5x10 reps	rest: 20s

Endurance 6 exercises, 9 mins