tdubb918

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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 8 exercises, 51 mins

Leverage Incline Chest Press	3x10 reps	rest: 45s
Leverage Chest Press	3x10 reps	rest: 45s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 45s
Dumbbell Lateral Raise	3x10 reps	rest: 45s
Dumbbell Bench Press	3x10 reps	rest: 45s
Dumbbell Fly	3x10 reps	rest: 45s
Cable Cross-Over	3x10 reps	rest: 45s
Machine Fly	3x10 reps	rest: 45s

Back 7 exercises, 42 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 45s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 45s
Cable Seated Row	3x10 reps	rest: 45s
Leverage Machine High Row	3x10 reps	rest: 45s
Machine Back Extension	3x10 reps	rest: 45s
Back Hyperextension	3x10 reps	rest: 45s

Bi and Tri 10 exercises, 1 hr 7 mins

Cable Tricep Pushdown (Rope)	3x10 reps	rest: 45s
Machine Dip	3x10 reps	rest: 45s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 45s
Dumbbell Cross Tricep Extension (Supine)	3x10 reps	rest: 45s
Dumbbell Bicep Curl	3x10 reps	rest: 45s
Dumbbell Hammer Curl	3x10 reps	rest: 45s
Dumbbell Concentration Curl	3x10 reps	rest: 45s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s

Shoulders 8 exercises, 52 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 45s
Dumbbell Bench Press	3x10 reps	rest: 45s
Dumbbell Fly	3x10 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 45s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 45s
Dumbbell Shoulder Shrug	3x10 reps	rest: 45s
Machine Fly	3x10 reps	rest: 45s

Legs 7 exercises, 43 mins