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Jan 7th 2018

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Programme Debutant Arnaud

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

A - News 1 7 exercises, 1 hr 9 mins

Dumbbell Bench Press	3x10 reps	rest: 120s
Barbell Incline Bench Press	3x10 reps	rest: 120s
	3x10 reps	rest: 120s
Cable Cross-Over	3x10 reps	rest: 120s
Barbell Preacher Curl	3x10 reps	rest: 120s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 120s
	3x10 reps	rest: 120s

A - News 2 6 exercises, 59 mins

Barbell Squat	3x10 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 120s
Machine Leg Curl (Prone)	3x10 reps	rest: 120s
Barbell Military Press	3x10 reps	rest: 120s
Dumbbell Lateral Raise	3x10 reps	rest: 120s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 120s

A - News 3 6 exercises, 1 hr 0 min

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
Cable Seated Row	3x10 reps	rest: 120s
Barbell Bent-Over Row	3x10 reps	rest: 120s
EZ Bar Tricep Extension	3x10 reps	rest: 120s
Dumbbell Seated One-Arm Supported Tricep Extension	3x10 reps	rest: 120s
Cable Shoulder Extension	3x10 reps	rest: 120s

B - Burn 1 8 exercises, 1 hr 15 mins

Machine Leg Press	6x10 reps	rest: 90s
Smith Machine Split Squat	4x10 reps	rest: 90s
Barbell Stiff-Leg Deadlift	4x10 reps	rest: 90s
Machine Calf Press	5x10 reps	rest: 45s
Machine Leg Press	4x25 reps	rest: 30s
Knee to Chest to Leg Raise	3x10 reps	rest: 30s
Cable Seated Crunch	3x20 reps	rest: 30s
	3x10 reps	rest: 30s

B - Burn 2 6 exercises, 1 hr 11 mins

Dip	5x10 reps	rest: 90s
Barbell Military Press	4x10 reps	rest: 90s
Dumbbell One-Arm Row	4x10 reps	rest: 90s
EZ Bar Curl	4x10 reps	rest: 90s
EZ Bar Tricep Extension	4x10 reps	rest: 90s
Dumbbell Bench Press	4x25 reps	rest: 30s

B - Burn 3 8 exercises, 1 hr 11 mins

Barbell Deadlift	6x10 reps	rest: 90s
Barbell Front Squat	4x10 reps	rest: 90s
Back Hyperextension	4x10 reps	rest: 45s
	5x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x25 reps	rest: 30s
Knee to Chest to Leg Raise	3x10 reps	rest: 30s
Cable Seated Crunch	3x20 reps	rest: 30s
	3x10 reps	rest: 30s

B - Burn 4 6 exercises, 1 hr 14 mins

Dumbbell Bench Press	6x10 reps	rest: 90s
Barbell Upright Row	4x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
Barbell Preacher Curl	4x10 reps	rest: 90s
Dumbbell Seated One-Arm Supported Tricep Extension	4x10 reps	rest: 90s
Barbell Deadlift	4x25 reps	rest: 30s

Q - 3x3 2 6 exercises, 1 hr 18 mins

Barbell Squat	4x3 reps	rest: 240s
Barbell Front Squat	4x10 reps	rest: 120s
Machine Leg Extension	3x15 reps	rest: 120s
Machine Leg Curl (Prone)	4x10 reps	rest: 120s
Machine Calf Press	4x15 reps	rest: 120s
Cable Kneeling Crunch	4x15 reps	rest: 60s

Q - 3x3 3 6 exercises, 1 hr 17 mins

Barbell Deadlift	4x3 reps	rest: 240s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 120s
Cable Seated Row	4x10 reps	rest: 120s
Dumbbell Hammer Curl	4x10 reps	rest: 120s
EZ Bar Curl (Reverse Grip)	4x15 reps	rest: 120s
Plank	3x10 reps	rest: 60s

R - Force 1 8 exercises, 2 hrs 12 mins

Barbell Bench Press	4x3 reps	rest: 240s
Dumbbell Incline Bench Press	6x5 reps	rest: 180s
EZ Bar Curl	4x3 reps	rest: 240s
Dumbbell Incline Hammer Curl	6x5 reps	rest: 180s
Cable Kneeling Crunch	3x15 reps	rest: 120s
Dumbbell Bench Press	4x10 reps	rest: 120s
Dumbbell Incline Bench Press	4x10 reps	rest: 120s
Barbell Bench Press	4x10 reps	rest: 120s

R - Force 2 5 exercises, 1 hr 33 mins

Barbell Snatch Deadlift	4x3 reps	rest: 240s
Barbell Front Squat	6x5 reps	rest: 180s
Barbell Shoulder Press	4x3 reps	rest: 240s
Kettlebell One-Arm Clean and Jerk	6x5 reps	rest: 180s
Hanging Pike	3x10 reps	rest: 120s

R - Force 3 5 exercises, 1 hr 31 mins

Cable Lat Pulldown (Wide Grip)	4x3 reps	rest: 240s
Cable One-Arm Seated Row	6x5 reps	rest: 180s
Barbell Bench Press (Close Grip)	4x3 reps	rest: 240s
Dumbbell Seated One-Arm Tricep Extension	6x5 reps	rest: 180s
	3x10 reps	rest: 120s

S - Pyramidal 1 5 exercises, 1 hr 13 mins

Barbell Bench Press	7x10 reps	rest: 120s
Dumbbell Incline Bench Press	4x10 reps	rest: 120s
Dumbbell Incline Curl	4x10 reps	rest: 120s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 120s
Cable Kneeling Crunch	4x10 reps	rest: 120s

S - Pyramidal 2 6 exercises, 1 hr 33 mins

Machine Leg Press	7x10 reps	rest: 120s
Machine Single-Leg Press	7x10 reps	rest: 120s
Barbell Stiff-Leg Deadlift	4x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 120s
Cable Reverse Fly	4x10 reps	rest: 120s
Hanging Pike	3x10 reps	rest: 120s

S - Pyramidal 3 5 exercises, 1 hr 8 mins

Cable Lat Pulldown (Wide Grip)	7x10 reps	rest: 120s
Barbell Bent-Over Row (Reverse Grip)	4x10 reps	rest: 120s
Dip	4x10 reps	rest: 120s
Dumbbell Seated Tricep Press	4x10 reps	rest: 120s
	3x10 reps	rest: 120s

T - Superset 1 8 exercises, 1 hr 22 mins

Barbell Bench Press	4x10 reps	rest: 0s
Dumbbell Incline Bench Press	4x10 reps	rest: 150s
Machine Fly	4x10 reps	rest: 120s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 0s
Cable Reverse Curl	4x10 reps	rest: 150s
	4x21 reps	rest: 120s
Machine Ab Crunch	3x10 reps	rest: 0s
Sit-Up	3x30 reps	rest: 120s

T - Superset 2 8 exercises, 1 hr 21 mins

Barbell Deadlift	4x10 reps	rest: 0s
Machine Leg Extension	4x10 reps	rest: 150s
Machine Leg Curl (Prone)	4x10 reps	rest: 120s
Dumbbell Lateral Raise	4x10 reps	rest: 0s
Cable Upright Row	4x10 reps	rest: 150s
Dumbbell Pullover	4x10 reps	rest: 120s
Cable Reverse Crunch	3x10 reps	rest: 0s
Knee to Chest to Leg Raise	3x30 reps	rest: 120s

T - Superset 3 8 exercises, 1 hr 44 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 0s
Cable Seated Row	4x10 reps	rest: 150s
Cable Shoulder Extension	4x10 reps	rest: 120s
Barbell Tricep Extension	4x10 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 150s
Cable Rope High Pulley Tricep Extension	4x10 reps	rest: 120s
Barbell Deadlift	10x10 reps	rest: 120s
Plank	3x10 reps	rest: 120s

Test 7 exercises, 1 hr 28 mins

Rowing	1x1 reps	rest: 10s
Cable Rear Pulldown (Wide Grip)	4x10 reps	rest: 120s
Cable Seated Row	4x10 reps	rest: 120s
Leverage Shoulder Press	4x10 reps	rest: 120s
Barbell Bench Press	4x10 reps	rest: 120s
EZ Bar Curl	4x10 reps	rest: 120s
Machine Leg Press	4x10 reps	rest: 120s

U - New 9 exercises, 1 hr 42 mins

Barbell Bench Press	4x10 reps	rest: 120s
Dumbbell Incline Bench Press	4x10 reps	rest: 120s
Machine Fly	4x15 reps	rest: 120s
	4x10 reps	rest: 0s
	4x10 reps	rest: 120s
Dumbbell Incline Curl	4x15 reps	rest: 120s
Barbell Preacher Curl	4x15 reps	rest: 120s
Machine Ab Crunch	3x10 reps	rest: 0s
Sit-Up	3x30 reps	rest: 120s

U - New 2 9 exercises, 1 hr 45 mins

Machine Leg Press	4x10 reps	rest: 120s
Machine Leg Extension	4x10 reps	rest: 120s
Barbell Stiff-Leg Deadlift	4x10 reps	rest: 120s
Dumbbell Lateral Raise	4x10 reps	rest: 120s
Machine Reverse Fly	4x10 reps	rest: 120s
Cable External Rotation	4x10 reps	rest: 120s
Cable Internal Rotation	4x10 reps	rest: 120s
Cable Reverse Crunch	3x10 reps	rest: 0s
Knee to Chest to Leg Raise	3x30 reps	rest: 120s

U - New 3 10 exercises, 1 hr 39 mins

Pull-Up	4x10 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 120s
Barbell Bent-Over Row	4x10 reps	rest: 120s
Cable Seated Row	4x10 reps	rest: 120s
Dip	4x10 reps	rest: 120s
Dumbbell Seated Tricep Press	4x15 reps	rest: 120s
Cable Shoulder Extension	4x15 reps	rest: 120s
Machine Ab Crunch	3x10 reps	rest: 0s
Cable Reverse Crunch	3x10 reps	rest: 0s
Plank	3x10 reps	rest: 120s

V - SÃ©ance 1 (Mardi) 6 exercises, 1 hr 15 mins

Barbell Bench Press	6x5 reps	rest: 120s
Machine Fly	5x10 reps	rest: 90s
Cable Shoulder Extension	6x5 reps	rest: 120s
Cable Tricep Kickback	5x10 reps	rest: 90s
Leg Raise with Hip Thrust	5x20 reps	rest: 0s
Decline Bench Ab Reach	5x20 reps	rest: 0s

V - SÃ©ance 2 (Jeudi) 6 exercises, 1 hr 10 mins

Cable Rear Pulldown (Wide Grip)	6x5 reps	rest: 120s
Dumbbell One-Arm Row	5x10 reps	rest: 90s
EZ Bar Curl	6x5 reps	rest: 120s
Dumbbell Alternating Hammer Curl	5x10 reps	rest: 90s
Sit-Up	5x20 reps	rest: 0s
	5x10 reps	rest: 0s

V - SÃ©ance 3 (Samedi) 6 exercises, 1 hr 13 mins

Smith Machine Squat	6x5 reps	rest: 120s
Barbell Snatch Deadlift	5x10 reps	rest: 90s
Smith Machine Shrug	6x5 reps	rest: 120s
Dumbbell Seated Arnold Press	5x10 reps	rest: 90s
Sit-Up	5x20 reps	rest: 0s
Crunch	5x20 reps	rest: 0s

W - Vacances A 6 exercises, 1 hr 17 mins

Barbell Bench Press	4x10 reps	rest: 120s
Dumbbell Pullover	4x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 120s
Barbell Bent-Over Row	4x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 120s
Dumbbell Bent-Over Raise	4x10 reps	rest: 120s

W - Vacances B 6 exercises, 1 hr 14 mins

Machine Leg Press	4x10 reps	rest: 120s
Machine Leg Extension	4x10 reps	rest: 120s
Calf Press On Leg Press	4x10 reps	rest: 120s
Dumbbell Incline Curl	4x10 reps	rest: 120s
Dumbbell Seated Tricep Press	4x10 reps	rest: 120s
Sit-Up	4x10 reps	rest: 120s

X - SÃ©ance 1 (Mardi) 5 exercises, 1 hr 25 mins

Barbell Bench Press	7x6 reps	rest: 120s
Machine Fly	4x10 reps	rest: 90s
Dip	6x6 reps	rest: 120s
Sit-Up	4x20 reps	rest: 30s
Rowing	1x1 reps	rest: 30s

X - SÃ©ance 2 (Jeudi) 5 exercises, 1 hr 25 mins

Cable Lat Pulldown (Wide Grip)	7x6 reps	rest: 120s
Dumbbell Pullover	4x10 reps	rest: 90s
EZ Bar Curl	7x6 reps	rest: 120s
Plank	4x1 reps	rest: 30s
Elliptical Training	1x1 reps	rest: 30s

X - SÃ©ance 3 (Samedi) 5 exercises, 1 hr 26 mins

Machine Leg Press	4x6 reps	rest: 120s
Dumbbell Seated Shoulder Press	6x6 reps	rest: 120s
Cable Upright Row	7x6 reps	rest: 120s
Knee to Chest to Leg Raise	4x20 reps	rest: 30s
Recumbent Bike	1x0 reps	rest: 30s