nando scientific bulking

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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

Perfect training...

Chest/Abs 7 exercises, 1 hr 53 mins

Biceps/Triceps 8 exercises, 1 hr 57 mins

EZ Bar Curl	6x20,16,8,4,4,4 reps	rest: 240s
Dumbbell Incline Alternating Hammer Curl	3x3 reps	rest: 180s
Dumbbell Concentration Curl	3x12,12,12 reps	rest: 180s
Cable Bicep Curl (Close Grip)	3x16,16,16 reps	rest: 180s
Barbell Bench Press (Close Grip)	6x20,16,8,4,4,4 reps	rest: 240s
Dumbbell Seated One-Arm Supported Tricep Extension	3x8,8,8 reps	rest: 180s
Dumbbell One-Arm Tricep Kickback	3x12,12,12 reps	rest: 180s
Cable Tricep Pushdown (Rope)	3x16,16,16 reps	rest: 180s

Legs 8 exercises, 1 hr 56 mins

Barbell Squat	6x20,16,8,4,4,4 reps	rest: 240s
Machine Leg Extension	3x8,8,8 reps	rest: 180s
Machine Leg Curl (Prone)	3x12,12,12 reps	rest: 180s
Machine Leg Press (Wide Stance)	3x16,16,16 reps	rest: 180s
Cable Hip Abduction	6x20,16,8,4,4,4 reps	rest: 240s
Machine Seated Calf Raise	3x8,8,8 reps	rest: 180s
Barbell Standing Calf Raise	3x12,12,12 reps	rest: 180s
Cable Leg Kickback	3x16,16,16 reps	rest: 180s

Back 4 exercises, 58 mins

Barbell Bent-Over Row	6x20,16,8,4,4,4 reps	rest: 240s
Cable Rear Pulldown (Wide Grip)	3x8,8,8 reps	rest: 180s
Dumbbell One-Arm Row	3x12,12,12 reps	rest: 180s
Cable Rope Seated Row	3x16,16,16 reps	rest: 180s

Shoulders/Abs 7 exercises, 1 hr 54 mins

Barbell Military Press	6x20,16,8,4,4,4 reps	rest: 240s
Dumbbell Seated Arnold Press	3x8 reps	rest: 180s
Dumbbell Lateral Raise	3x12 reps	rest: 180s
Dumbbell One-Arm Front Raise	3x16 reps	rest: 180s
Cable Seated Crunch	3x25 reps	rest: 180s
Dumbbell Side Bend	3x25 reps	rest: 180s
Janda Sit-Up	3x25 reps	rest: 180s