ayourish

Jan 27th 2018

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December Increase Power and Strength.

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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

Increase strength, speed, endurance but maintain size

Chest and abs 10 exercises, 1 hr 23 mins

Barbell Bench Press	6x6 reps	rest: 90s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x16 reps	rest: 60s
Cable Cross-Over	3x16 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Cable Lower Chest Raise	3x16 reps	rest: 60s
Dumbbell Around the World	3x16 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s

Power Leg Day 12 exercises, 1 hr 29 mins

Deadlifts and Back 15 exercises, 2 hrs 12 mins

Pull-Up	3x12 reps	rest: 30s
Back Hyperextension	3x10 reps	rest: 30s
Barbell Deadlift	6x6 reps	rest: 120s
Weighted Pull-Up	4x6 reps	rest: 90s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Machine One-Arm Pulldown	2x16 reps	rest: 0s
Machine Iso Lateral High Row	2x16 reps	rest: 60s
Machine Lat Pulldown	5x6 reps	rest: 60s
Machine Landmine Row (Reverse Grip)	5x8 reps	rest: 60s
Dumbbell One-Arm Row	3x16 reps	rest: 60s
Dumbbell Concentration Curl	3x16 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x16 reps	rest: 60s
Cable One-Arm High Curl	3x32 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
Dumbbell Spider Curl	3x12 reps	rest: 60s

Shoulders, Presses, Jerks, 16 exercises, 1 hr 54 mins

Band Reverse Fly	3x20 reps	rest: 10s
Cable Rope Face Pull	3x16 reps	rest: 10s
Cable Rope Deltoid Row	3x16 reps	rest: 30s
Barbell Push Press	4x8 reps	rest: 90s
Dumbbell Hammer Shoulder Press	5x5 reps	rest: 90s
Barbell Overhead Squat	4x8 reps	rest: 60s
Barbell Power Jerk	4x8 reps	rest: 60s
Dumbbell Upright Row	3x16 reps	rest: 30s
Dumbbell Reverse Fly	3x16 reps	rest: 30s
Dumbbell Shoulder Shrug	3x16 reps	rest: 30s
Barbell Shoulder Press	3x12 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Cable Deltoid Raise	3x16 reps	rest: 30s
Barbell Ab Rollout	3x8 reps	rest: 30s
Dumbbell Side Bend	3x8 reps	rest: 30s
Kettlebell Figure Eight	3x8 reps	rest: 30s

Arms Same as Shredding w. Strength 11 exercises, 1 hr 38 mins

Cable Rope Face Pull	3x12 reps	rest: 60s
EZ Bar Curl	3x16 reps	rest: 60s
EZ Bar Seated Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x16 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x32 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x32 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x32 reps	rest: 60s

Light Leg (Toning) Endurance 11 exercises, 1 hr 50 mins

Barbell Squat	5x8 reps	rest: 120s
Barbell Clean	4x12 reps	rest: 60s
Box Jump Multiple Response	4x24 reps	rest: 60s
Machine Single-Leg Press	3x16 reps	rest: 60s
Machine Single-Leg Extension	3x16 reps	rest: 60s
Machine Single-Leg Curl	3x16 reps	rest: 60s
Kettlebell One-Arm Swing	3x16 reps	rest: 60s
Kettlebell One-Arm Clean	3x16 reps	rest: 60s
Kettlebell One-Arm Snatch	3x16 reps	rest: 60s
Kettlebell Thruster	3x12 reps	rest: 60s
Machine Calf Raise	3x20 reps	rest: 60s