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the juggernaut

NicholasChapman2

Jan 6th 2018

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the juggernaut

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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

day 1-legs 9 exercises, 1 hr 52 mins

	Treadmill Running	1x0 reps	rest: 30s
	Dumbbell Lunge	4x25 reps	rest: 60s
	Barbell Deep Squat	3x12 reps	rest: 60s
	Machine Leg Press	4x25 reps	rest: 30s
	Machine Leg Extension	3x20 reps	rest: 30s
	Smith Machine Hack Squat	4x12 reps	rest: 60s
	Barbell Romanian Deadlift	4x10 reps	rest: 60s
	Machine Seated Leg Curl	3x20 reps	rest: 60s
	Machine Hip Abduction	4x12 reps	rest: 60s

day2-back 9 exercises, 1 hr 27 mins

	Treadmill Running	1x0 reps	rest: 30s
	Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 30s
	Barbell Bent-Over Row	4x12 reps	rest: 30s
	Barbell One-Arm Row	4x12 reps	rest: 30s
	Barbell Deadlift	3x10 reps	rest: 60s
	Pull-Up	3x00 reps	rest: 60s
	Weight Plate Shrug	4x12 reps	rest: 30s
	Machine Inverted Row	3x00 reps	rest: 60s
	Back Hyperextension	4x12 reps	rest: 60s

day3-shoulders 10 exercises, 1 hr 48 mins

	Treadmill Running	1x0 reps	rest: 30s
	Dumbbell Seated Shoulder Press	4x12 reps	rest: 30s
	Barbell Military Press	4x12 reps	rest: 60s
	Dumbbell One-Arm Front Raise	4x12 reps	rest: 30s
	Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 30s
	Barbell Shoulder Pull (Prone)	4x15 reps	rest: 60s
	Dumbbell Seated One-Arm Arnold Press	3x8 reps	rest: 60s
	Barbell Bradford Rocky Press	3x8 reps	rest: 60s
	Barbell Upright Row	4x12 reps	rest: 60s
	Dumbbell One-Arm Shoulder Press	4x12 reps	rest: 60s

day4-arms & abbs 13 exercises, 2 hrs 29 mins

	Dumbbell Alternating Bicep Curl	4x15 reps	rest: 60s
	Dumbbell Hammer Curl	4x15 reps	rest: 60s
	Dumbbell Spider Curl	4x00 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
	Cable Shoulder Extension	4x15 reps	rest: 60s
	Cable Kneeling Crunch	4x20 reps	rest: 60s
	Weight Plate Russian Twist	4x20 reps	rest: 60s
	Decline Bench Weighted Twist	4x20 reps	rest: 60s
	Decline Crunch	4x20 reps	rest: 60s
	Dumbbell Tricep Extension	4x10 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
	Barbell Curl	4x15 reps	rest: 60s
	Treadmill Running	1x0 reps	rest: 30s

day5-legs 8 exercises, 1 hr 44 mins

	Treadmill Running	1x0 reps	rest: 30s
	Machine Leg Press	4x25 reps	rest: 60s
	Machine Leg Extension	3x20 reps	rest: 60s
	Barbell Romanian Deadlift	4x10 reps	rest: 60s
	Barbell Standing Calf Raise	4x20 reps	rest: 60s
	Machine Calf Raise	4x20 reps	rest: 60s
	Machine Calf Press	4x20 reps	rest: 60s
	Barbell Squat	3x12 reps	rest: 60s

day6-chest 7 exercises, 50 mins

	Barbell Bench Press	4x12 reps	rest: 60s
	Dip	4x00 reps	rest: 60s
	Dumbbell Bench Press	4x12 reps	rest: 60s
	Push-Up	3x00 reps	rest: 60s
	Cable Cross-Over	4x12 reps	rest: 60s
	Dumbbell Decline Fly	3x8 reps	rest: 60s
	Elevated Push-Up	3x00 reps	rest: 60s

rest day 0 exercises, 0 min

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