TylerBishun

Dec 12th 2017

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Tyler Bulk 14 Weeks

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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

Push Hypertrophy
Pull Hypertrophy
Legs Hypertrophy
Rest
Push Strength
Pull Strength
Legs Strength

Push 13 exercises, 1 hr 24 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Inner Chest Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s

Pull 14 exercises, 1 hr 31 mins

Cable Seated Row	3x8 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Curl Against an Incline	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s

Legs and core 12 exercises, 1 hr 19 mins

Rest 0 exercises, 0 min

Heavy Push 15 exercises, 1 hr 39 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Incline Lateral Raise	3x8 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Heavy Pull 11 exercises, 1 hr 11 mins

Legs and core 13 exercises, 1 hr 23 mins