ZachCoptis

Feb 23rd 2018

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Mass Builder x2

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Back 11 exercises, 1 hr 16 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Cable Mid Chest Crossover	4x10 reps	rest: 60s
Cable Lower Chest Raise	4x10 reps	rest: 60s
Pull-Up	4x12,10,8,6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,8,6 reps	rest: 60s
Barbell Romanian Deadlift	4x10 reps	rest: 60s

Legs and Abs 11 exercises, 1 hr 3 mins

Barbell Squat	4x12,10,8,6 reps	rest: 60s
Machine Leg Press	4x12,10,8,6 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
Barbell Lunge	4x12,10,8,6 reps	rest: 60s
Barbell Standing Calf Raise	4x12,10,8,6 reps	rest: 60s
Machine Seated Calf Raise	4x12,10,8,6 reps	rest: 60s
Crunch	4x30,30,30,30 reps	rest: 60s
Dumbbell Side Bend	4x20,20,20,20 reps	rest: 60s
Weighted Hanging Knee Raise	4x20,20,20,20 reps	rest: 60s
Bench Weighted Decline Crunch	4x25,25,25,25 reps	rest: 60s

Arms 10 exercises, 1 hr 12 mins

Barbell Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Dumbbell Alternating Preacher Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Concentration Curl	4x12,10,8,6 reps	rest: 60s
Barbell Tricep Extension	4x12,10,8,6 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Cable Shoulder Extension	4x12,10,8,6 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s

Shoulders and Back 13 exercises, 1 hr 29 mins

	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 60s
Smith Machine Shrug	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	4x12,10,8,6 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
T Bar Row	4x12,10,8,6 reps	rest: 60s
Weighted Pull-Up	4x12,10,8,6 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s

Chest and Legs 10 exercises, 1 hr 35 mins

Leverage Incline Chest Press	4x10 reps	rest: 60s
Barbell Reverse Bench Press (Wide Grip)	4x10 reps	rest: 60s
Machine Dip	4x10 reps	rest: 60s
Barbell Front Squat	4x10 reps	rest: 60s
Hack Squat	4x10 reps	rest: 60s
Machine Kneeling Leg Curl	4x10 reps	rest: 60s
Machine Single-Leg Extension	4x10 reps	rest: 60s
Push-Up	4x20 reps	rest: 60s
Push-Up (Close Hand)	4x20 reps	rest: 60s
Bench Push-Up	4x20 reps	rest: 60s

shoulders forearms and arms, glutes 15 exercises, 2 hrs 2 mins

Dumbbell Lateral Raise (Prone)	4x10 reps	rest: 60s
Cable Rope Deltoid Row	4x10 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s
Cable Dual Overhead Curl	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	4x10 reps	rest: 60s
Wrist Roller	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Cable Pull Through	4x10 reps	rest: 60s
Barbell Hip Thrust	4x10 reps	rest: 60s
Machine Hip Abduction	4x10 reps	rest: 60s
Machine Hip Adduction	4x10 reps	rest: 60s
Sit-Up	1x0 reps	rest: 120s