ElonnaGreenwalt

Oct 18th 2022

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Bucked Up Bootcamp Week 5-8

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Pushing till the end!! ?

Legs 8 exercises, 0 min

Upper Body Pull 8 exercises, 0 min

Upper Body Push 8 exercises, 0 min

Push-Up	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Cable Decline Chest Fly	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Cable Pallof Press with Rotation	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s

Legs 8 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s

Upper Body Pull 8 exercises, 0 min

Cable V Bar Pulldown	3x8 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Dumbbell Incline Row (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Cable Wrist Curl (Reverse Grip)	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s

Upper Body Push 8 exercises, 0 min

Machine Incline Chest Press	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
Cable Decline Chest Fly	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Cable Pallof Press with Rotation	3x8 reps	rest: 60s