jakedawes08

Aug 28th 2017

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The Gucci Set

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

UPPER BODY 8 exercises, 1 hr 11 mins

Barbell Bench Press	4x8 reps	rest: 120s
Barbell Bent-Over Row	4x8 reps	rest: 120s
Barbell Military Press	3x8 reps	rest: 120s
Pull-Up	3x10 reps	rest: 120s
Barbell Curl	3x10 reps	rest: 0s
EZ Bar Decline Close Grip Skull Crusher	3x10 reps	rest: 90s
Cable Shoulder Extension	3x15 reps	rest: 0s
Cable Rope Face Pull	3x15 reps	rest: 90s

LOWER BODY 7 exercises, 1 hr 3 mins

CORE / CARDIO 5 exercises, 1 hr 9 mins

FULL BODY 9 exercises, 1 hr 23 mins

Barbell Squat	4x8 reps	rest: 120s
Barbell Bench Press	4x8 reps	rest: 120s
Barbell Bent-Over Row	4x8 reps	rest: 120s
Machine Seated Leg Curl	3x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
Bench Weighted Decline Crunch	3x12 reps	rest: 0s
Barbell Standing Calf Raise	3x12 reps	rest: 90s
Wrist Roller	1x1 reps	rest: 120s

REST 0 exercises, 0 min

PULL 8 exercises, 1 hr 16 mins

Barbell Bent-Over Row	4x8 reps	rest: 120s
Pull-Up	3x10 reps	rest: 120s
Dumbbell One-Arm Row	3x10 reps	rest: 120s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 120s
Cable Shoulder Extension	3x12 reps	rest: 0s
Cable Rope Face Pull	3x12 reps	rest: 90s
Barbell Curl	3x10 reps	rest: 120s
Dumbbell Hammer Curl	3x12 reps	rest: 120s

PUSH 7 exercises, 46 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s

CORE / CARDIO 5 exercises, 1 hr 9 mins

FULL BODY 11 exercises, 1 hr 20 mins

Barbell Deadlift	3x6 reps	rest: 120s
Machine Leg Press	3x10 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 120s
Cable Seated Row	3x10 reps	rest: 120s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Barbell Shrug	3x10 reps	rest: 90s
Cable Shoulder Extension	3x12 reps	rest: 0s
Cable Rope Face Pull	3x12 reps	rest: 90s
Barbell Curl	3x10 reps	rest: 0s
EZ Bar Decline Close Grip Skull Crusher	3x10 reps	rest: 90s
Wrist Roller	1x1 reps	rest: 120s

REST 0 exercises, 0 min

CHEST / TRICEPS 7 exercises, 1 hr 14 mins

Barbell Bench Press	4x8 reps	rest: 120s
Dumbbell Decline Bench Press	4x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Cable Cross-Over	3x8 reps	rest: 120s
EZ Bar Decline Close Grip Skull Crusher	3x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 120s
Bench Dip	3x12 reps	rest: 120s

BACK / BICEPS 8 exercises, 1 hr 17 mins

Chin-Up	3x10 reps	rest: 120s
Barbell Deadlift	2x6 reps	rest: 120s
Barbell Bent-Over Row	3x8 reps	rest: 120s
Cable Seated Row	3x10 reps	rest: 120s
Barbell Curl	3x10 reps	rest: 120s
Dumbbell Incline Curl	3x10 reps	rest: 120s
Cable Bicep Curl	3x10 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x14 reps	rest: 120s

LEGS / SHOULDERS 10 exercises, 1 hr 42 mins