rehnel.lafeguera

Dec 26th 2017

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Power/Hypertrophy

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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

Upper Body Strength 8 exercises, 1 hr 50 mins

Barbell Bench Press	5x5 reps	rest: 120s
Barbell Incline Bench Press	5x5 reps	rest: 120s
Dumbbell Seated Shoulder Press	5x5 reps	rest: 120s
Barbell Military Press	5x5 reps	rest: 120s
Barbell Snatch Shrug	5x8 reps	rest: 120s
Barbell Bent-Over Row	5x5 reps	rest: 120s
Cable Seated Row	5x5 reps	rest: 120s
Pull-Up	5x5 reps	rest: 120s

Lower Body Strength 5 exercises, 1 hr 11 mins

Push Hypertrophy 13 exercises, 1 hr 38 mins

Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Weight Plate Front Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s

Pull Hypertrophy 12 exercises, 1 hr 31 mins

Cable Seated Row	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Cable V Bar Pulldown	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Machine Seated Row	3x12 reps	rest: 60s
Machine Assisted Pull-Up	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 60s
Superman	3x12 reps	rest: 60s

Lower Hypertrophy/Core 12 exercises, 1 hr 27 mins

Dumbbell Lunge	3x12 reps	rest: 60s
Barbell Front Squat	3x12 reps	rest: 60s
Barbell Squat	3x12 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x12 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x12 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Machine Ab Crunch	3x12 reps	rest: 60s
Parallel Bar Hip Raise	3x12 reps	rest: 60s
Weight Plate Rotation	3x12 reps	rest: 60s