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Mar 31st 2023

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HV Bulking 2023?AA

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10 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push pull legs x Arnold split

Legs ( hamstring focused ) 8 exercises, 0 min

Push 11 exercises, 0 min

Machine Fly	2x15 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x6 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Leverage Chest Press	3x8 reps	rest: 60s
Cable Deltoid Raise	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x15 reps	rest: 60s
Cable Wrist Curl	3x20 reps	rest: 60s
Dip	2x15 reps	rest: 60s

Pull 12 exercises, 0 min

Cable Shoulder Extension	2x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 60s
Leverage Machine Iso Row	3x12 reps	rest: 60s
Leverage Machine Shrug	4x8 reps	rest: 60s
Cable One-Arm Bicep Curl	4x8 reps	rest: 60s
Cable Reverse Fly	4x8 reps	rest: 60s
Dumbbell Preacher Hammer Curl	3x12 reps	rest: 60s
Chin-Up	2x15 reps	rest: 60s
Barbell Reverse Curl	3x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s

Legs Workout 2 7 exercises, 0 min

Machine Seated Leg Curl	4x8 reps	rest: 60s
Barbell Squat	5x6 reps	rest: 180s
Hack Squat	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s
Smith Machine Bulgarian Split Squat	4x8 reps	rest: 60s
Machine Leg Extension	6x15 reps	rest: 60s
Machine Calf Raise	4x8 reps	rest: 60s

Chest&back 12 exercises, 0 min

Barbell Bench Press	5x6 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x12 reps	rest: 60s
Machine Incline Chest Press	4x6 reps	rest: 60s
Barbell Rack Pull	3x8 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Cable Incline Fly	3x15 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x8 reps	rest: 60s
Machine Seated Row	3x15 reps	rest: 60s
Machine Bench Press	3x15 reps	rest: 60s

Arms&shoulders 13 exercises, 0 min

Machine Reverse Fly	2x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x6 reps	rest: 60s
Dumbbell Lateral Raise	9x8 reps	rest: 60s
Cable Bicep Curl	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
EZ Bar Tricep Extension	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Dumbbell Preacher Hammer Curl	3x8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x12 reps	rest: 60s
Cable Wrist Curl	2x15 reps	rest: 60s
Cable One-Arm Reverse Curl	2x15 reps	rest: 60s
Dip	2x15 reps	rest: 60s
Chin-Up (Close Grip)	2x10 reps	rest: 60s

Cardio 6 exercises, 0 min

Hanging Leg Raise	5x10 reps	rest: 60s
Weight Plate Russian Twist	5x10 reps	rest: 60s
Cable Kneeling Crunch	4x25 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Spider Curl	3x8 reps	rest: 60s
Step Machine	1x8 reps • 1200s	rest: 60s

Cardio 2 5 exercises, 0 min

Cardio 3 6 exercises, 0 min

Cardio 4 (post legs) 5 exercises, 0 min