bvdh1972

Mar 27th 2018

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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

Chest & Abs 7 exercises, 48 mins

Barbell Bench Press	5x8 reps	rest: 75s
Dumbbell Incline Bench Press	4x10 reps	rest: 0s
Machine Fly	4x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 0s
Cable Cross-Over	3x10 reps	rest: 60s
Leverage Incline Chest Press	1x30 reps	rest: 60s
Parallel Bar Leg Raise	4x12 reps	rest: 30s

Back & Abs 7 exercises, 48 mins

Legs 7 exercises, 50 mins

Shoulders & Abs 9 exercises, 57 mins

Dumbbell Seated Shoulder Press	5x8 reps	rest: 75s
Dumbbell Bent-Over Raise	3x10 reps	rest: 0s
Cable External Rotation	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 0s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Barbell Upright Row	3x10 reps	rest: 60s
Machine Shoulder Press	1x30 reps	rest: 60s
Machine Ab Crunch	4x20 reps	rest: 30s

Arms 8 exercises, 52 mins

Barbell Bench Press (Close Grip)	4x12 reps	rest: 0s
Dumbbell Incline Curl	4x12 reps	rest: 60s
	4x12 reps	rest: 0s
Cable Bicep Curl (Close Grip)	4x12 reps	rest: 60s
	3x12 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Barbell Tricep Press (Close Grip)	3x10 reps	rest: 0s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 60s

Cardio 9 exercises, 13 mins