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Justin's routine

JustinKnellinger

Feb 10th 2018

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Justin's routine

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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

3 days in a row take one day off add abs on off days or son h.i.t

Push A 8 exercises, 52 mins

	Kettlebell Arnold Press	3x8 reps	rest: 45s
		3x8 reps	rest: 45s
	Dumbbell Lateral Raise	3x20 reps	rest: 60s
	Dumbbell Incline Fly	3x15 reps	rest: 45s
		3x15 reps	rest: 45s
	Clap Push-Up	3x8 reps	rest: 45s
	Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 45s

Pull A 8 exercises, 55 mins

	T Bar Row	4x8 reps	rest: 45s
	Dumbbell One-Arm Row	3x15 reps	rest: 45s
	Cable Rope Deltoid Row	3x8 reps	rest: 45s
	Cable Seated Row	3x12 reps	rest: 60s
	Dumbbell Hammer Curl	4x12 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 45s
	Dumbbell Bicep Curl	3x8 reps	rest: 45s
	Kettlebell Renegade Row	3x8 reps	rest: 45s

Legs A 7 exercises, 47 mins

	Barbell Deep Squat	4x8 reps	rest: 45s
	Barbell Standing Calf Raise	3x15 reps	rest: 60s
	Machine Seated Leg Curl	3x12 reps	rest: 60s
	Machine Leg Extension	3x12 reps	rest: 60s
	Donkey Calf Raise	3x8 reps	rest: 45s
	Dumbbell Lunge	3x8 reps	rest: 45s
	Machine Single-Leg Press	3x8 reps	rest: 45s

Push B 7 exercises, 43 mins

	Barbell Military Press	3x5 reps	rest: 60s
		3x8 reps	rest: 45s
	Barbell Decline Bench Press	3x8 reps	rest: 45s
	Dumbbell Lateral Raise	3x20 reps	rest: 60s
	Barbell Tricep Extension	3x8 reps	rest: 45s
	Bench Push-Up	3x8 reps	rest: 45s
	Weighted Tricep Dip	3x8 reps	rest: 60s

Pull B 8 exercises, 1 hr 0 min

	Cable Seated Row	3x8 reps	rest: 45s
	EZ Bar Curl	3x12 reps	rest: 45s
	T Bar Row	3x8 reps	rest: 45s
	Barbell Deadlift	4x12 reps	rest: 45s
	Dumbbell One-Arm Row	3x12 reps	rest: 45s
	Cable Rope Face Pull	4x15 reps	rest: 60s
	Dumbbell Hammer Curl	4x12 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 45s

Legs B 7 exercises, 48 mins

	Barbell Deep Squat	4x8 reps	rest: 45s
	Dumbbell Walking Lunge	3x8 reps	rest: 45s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Donkey Calf Raise	4x12 reps	rest: 45s
	Machine Single-Leg Press	4x8 reps	rest: 45s
	Barbell Standing Calf Raise	4x8 reps	rest: 45s

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