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Justin's routine

JustinKnellinger

Feb 19th 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 on weight training with high reps of 12 to 15 then do h.i.t cardio on day off

Push A 11 exercises, 1 hr 7 mins

	Kettlebell Arnold Press	3x8 reps	rest: 45s
		3x8 reps	rest: 45s
		3x8 reps	rest: 45s
	Dumbbell Lateral Raise	3x20 reps	rest: 60s
	Weighted Tricep Dip	3x8 reps	rest: 45s
	Barbell Front Raise	3x8 reps	rest: 45s
		4x15 reps	rest: 45s
	Clap Push-Up	3x8 reps	rest: 45s
	Machine Dip	4x8 reps	rest: 45s
	EZ Bar French Press	3x8 reps	rest: 45s
	Hanging Leg Raise	3x8 reps	rest: 45s

Pull A 9 exercises, 1 hr 12 mins

	T Bar Row	4x8 reps	rest: 45s
	Cable Seated Row	4x12 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 45s
	Dumbbell Preacher Hammer Curl	4x8 reps	rest: 45s
	Cable One-Arm Lat Pulldown	4x8 reps	rest: 45s
	Cable Bicep Curl (Close Grip)	6x8 reps	rest: 45s
	Back Hyperextension	4x12 reps	rest: 45s
	Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 45s
	Cable Front Lat Pulldown (Close Grip)	4x12 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

h.i.t 2 exercises, 1 hr 3 mins

	Rowing	1x0 reps	rest: 30s
	Jump Rope	1x0 reps	rest: 30s

Push B 12 exercises, 1 hr 28 mins

	Leverage Decline Chest Press	4x12 reps	rest: 45s
	Kettlebell Arnold Press	4x12 reps	rest: 45s
		3x8 reps	rest: 45s
	Cable Tricep Pushdown (Rope)	4x12 reps	rest: 45s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 45s
	Barbell Decline Bench Press	3x8 reps	rest: 45s
	Bench Push-Up	3x8 reps	rest: 45s
	Dumbbell Lateral Raise	3x20 reps	rest: 60s
	Weighted Tricep Dip	3x8 reps	rest: 60s
	Air Bike	4x12 reps	rest: 45s
	Leg Raise	4x12 reps	rest: 45s
	Plank	4x12 reps	rest: 45s

Pull B 9 exercises, 1 hr 8 mins

	Pull-Up	3x8 reps	rest: 45s
	Cable Seated Row	3x8 reps	rest: 45s
	Dumbbell Deadlift	4x12 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

Legs B 10 exercises, 1 hr 6 mins

	Barbell Deep Squat	4x8 reps	rest: 45s
	Dumbbell Walking Lunge	3x8 reps	rest: 45s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Donkey Calf Raise	3x12 reps	rest: 45s
	Machine Single-Leg Press	3x8 reps	rest: 45s
	Calf Press On Leg Press	6x12 reps	rest: 45s
	Air Bike	3x12 reps	rest: 45s
	Leg Raise	3x12 reps	rest: 45s
	Plank	3x12 reps	rest: 45s

h.i.t 2 exercises, 1 hr 3 mins

	Rowing	1x0 reps	rest: 30s
	Step Machine	1x0 reps	rest: 30s

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