Hercules

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Modified Dwayne Johnson routine for the movie Hercules.

Chest 6 exercises, 55 mins

Barbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	4x12 reps	rest: 60s
Dumbbell Incline Fly	4x12 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 0s
Dip	3x25 reps	rest: 60s

Legs 6 exercises, 1 hr 36 mins

Back 8 exercises, 1 hr 18 mins

Machine Assisted Pull-Up	4x50 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Machine Vertical Row (Close Grip)	4x10 reps	rest: 60s
Cable V Bar Pulldown	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
	3x15 reps	rest: 0s
	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	4x15 reps	rest: 60s

Arms 6 exercises, 48 mins

Barbell Preacher Curl	4x12 reps	rest: 0s
Barbell Curl	4x12 reps	rest: 0s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 120s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 0s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 0s
Bench Dip	4x12 reps	rest: 120s

Shoulders 5 exercises, 46 mins