Lokan

Apr 14th 2023

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RLZ PIPE HITTIN

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7 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

LONG **** STYLE

___ALTER DAY 4 exercises, 0 min

Barbell Squat	9x8 reps	rest: 0s
Barbell Bulgarian Split Squat	4x10 reps	rest: 0s
Machine Leg Extension	3x20 reps	rest: 0s
Machine Leg Curl (Prone)	3x20 reps	rest: 0s

____ DORITO BACK 9 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 0s
Cable Front Lat Pulldown (Close Grip)	5x10 reps	rest: 0s
Cable Seated Row	5x10 reps	rest: 0s
Machine Seated Row	6x10 reps	rest: 0s
Machine One-Arm Pulldown	4x10 reps	rest: 0s
Cable Rope Lat Pulldown	4x10 reps	rest: 0s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 0s

_____DOUBLE D’s 9 exercises, 0 min

Barbell Bench Press	4x10 reps	rest: 0s
Barbell Incline Bench Press	8x10 reps	rest: 0s
Dumbbell Incline Bench Press	5x10 reps	rest: 0s
Dumbbell Incline Fly	5x10 reps	rest: 0s
Dumbbell Decline Bench Press	5x10 reps	rest: 0s
Cable Upper Chest Crossover	3x10 reps	rest: 0s
Cable Mid Chest Crossover	3x10 reps	rest: 0s
Cable Straight Arm Crossover	3x10 reps	rest: 0s
Cable Lower Chest Raise	3x10 reps	rest: 0s

___B#%*$ DAY 0 exercises, 0 min

__DEADIES FOR THE BETTIES 6 exercises, 0 min

____BOULDER SHOULDERS 9 exercises, 0 min

Dumbbell Seated Arnold Press	6x8 reps	rest: 0s
Dumbbell Seated Shoulder Press	6x8 reps	rest: 0s
Dumbbell Seated Alternating Shoulder Press	4x8 reps	rest: 0s
Cable Reverse Fly	4x12 reps	rest: 0s
Machine Lateral Shoulder Raise	3x12 reps	rest: 0s
Dumbbell Bent-Over Reverse Fly	4x8 reps	rest: 0s
Dumbbell One-Arm Lateral Raise	4x8 reps	rest: 0s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 0s
Cable Rope Face Pull	3x10 reps	rest: 0s

___THE MOST GLORIOUS DAY 7 exercises, 0 min

Cable Bicep Curl	10x10 reps	rest: 0s
Cable Shoulder Extension	10x10 reps	rest: 0s
Dumbbell Incline Curl	4x10 reps	rest: 0s
Barbell Tricep Extension	4x10 reps	rest: 0s
Dumbbell One-Arm Preacher Curl	4x8 reps	rest: 0s
Dumbbell Concentration Curl	3x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	10x20 reps	rest: 0s