michellchristensen

Jan 10th 2018

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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

Ben / Skulder 9 exercises, 1 hr 40 mins

Barbell Front Squat	4x10 reps	rest: 90s
Barbell Squat	4x10 reps	rest: 90s
Dumbbell Shoulder Shrug	4x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 90s
Dumbbell Front Raise	4x10 reps	rest: 90s
Dumbbell Reverse Fly	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
Dumbbell Front Incline Raise	4x10 reps	rest: 90s
Dumbbell Rear Deltoid Row	4x10 reps	rest: 90s

Bryst / Triceps 13 exercises, 1 hr 57 mins

Barbell Bench Press	4x12 reps	rest: 120s
Dumbbell Incline Bench Press	4x12 reps	rest: 120s
Dumbbell Decline Fly	4x12 reps	rest: 120s
Dumbbell Pullover	4x12 reps	rest: 120s
Machine Assisted Dip	3x12 reps	rest: 120s
Cable Shoulder Extension	1x12 reps	rest: 120s
Cable Rope Overhead Tricep Extension	1x12 reps	rest: 120s
Cable Shoulder Extension	1x12 reps	rest: 120s
Cable Rope Overhead Tricep Extension	1x12 reps	rest: 120s
Cable Shoulder Extension	1x12 reps	rest: 120s
Cable Rope Overhead Tricep Extension	1x12 reps	rest: 120s
Cable High Pulley Tricep Extension	4x12 reps	rest: 120s
Hanging Knee Raise	3x12 reps	rest: 120s

Ryg / Biceps 9 exercises, 1 hr 38 mins

yoga 1 exercises, 2 hrs 1 min

1x0 reps

rest: 120s audio icon

Ben / ryg 8 exercises, 1 hr 27 mins

Skulder / triceps 9 exercises, 1 hr 35 mins

Dip	4x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 90s
Cable Shoulder Extension	4x10 reps	rest: 90s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 90s
Dumbbell Front Raise	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
Dumbbell Reverse Fly	4x10 reps	rest: 90s
Machine Reverse Fly	4x10 reps	rest: 90s

Bryst / Biceps 9 exercises, 1 hr 38 mins

Barbell Bench Press	4x10 reps	rest: 90s
Dumbbell Decline Bench Press	4x10 reps	rest: 90s
Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Fly	4x10 reps	rest: 90s
Dumbbell Decline Fly	4x10 reps	rest: 90s
Dumbbell Incline Curl	4x10 reps	rest: 90s
Decline Crunch	4x10 reps	rest: 90s
Scissor Kick	4x10 reps	rest: 90s
Plank	4x10 reps	rest: 90s