aboshorok

Aug 7th 2017

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Hulk smashing

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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

back tri
shoulder bi
leg
arm
rest
back tri
rest

day 1 back + triceps + abs 8 exercises, 1 hr 25 mins

Barbell Rear Delt Row	4x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x12 reps	rest: 60s
Barbell Deadlift	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 60s
Cable Tricep Kickback	4x12 reps	rest: 60s
Machine Bench Press	4x5 reps	rest: 240s

day 2 shoulder + biceps 10 exercises, 1 hr 16 mins

Dumbbell Seated Shoulder Press	4x12.10.8.8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Dumbbell Alternating Press (Palms In)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	5x12.12.10.10.8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 90s
Barbell Upright Row	3x8 reps	rest: 90s
Barbell Shrug	5x8 reps	rest: 60s
Barbell Reverse Curl	3x25 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x15 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s

3 leg 8 exercises, 59 mins

4 arm 9 exercises, 1 hr 17 mins

Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Cable Bicep Curl	4x10 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s
Cable Dual Overhead Curl	4x10 reps	rest: 60s
Cable Reverse Curl	4x10 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	4x10 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	4x10 reps	rest: 60s

band 3 exercises, 25 mins

shoulder 10 exercises, 1 hr 17 mins

Machine Shoulder Press	3x15 reps	rest: 60s
Machine Deltoid Raise	3x15 reps	rest: 60s
Cable Front Raise	3x15 reps	rest: 60s
Dumbbell One-Arm Incline Lateral Raise	3x15 reps	rest: 60s
Band Reverse Fly	3x15 reps	rest: 60s
Band Upright Row	3x15 reps	rest: 60s
Cable Shrug	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15 reps	rest: 60s