asabbath

May 18th 2018

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My routine

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6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest Shoulders (EASY) 16 exercises, 1 hr 45 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Bench Press (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s

Back Abs (HARD) 22 exercises, 2 hrs 58 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Barbell Row	4x10 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s
Hanging Leg Raise	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Bench Weighted Decline Crunch	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Hanging Knee Raise Rotation	4x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
	4x10 reps	rest: 60s
Cable Wood Chop	4x10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x10 reps	rest: 60s
Weight Plate Rotation	4x10 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
	4x8 reps	rest: 60s

Biceps Triceps (EASY) 22 exercises, 3 hrs 31 mins

Barbell Preacher Curl	4x8 reps	rest: 45s
Dumbbell Incline Curl	4x8 reps	rest: 45s
Barbell Curl	4x8 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 45s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 45s
Treadmill Running	1x0 reps	rest: 5s
Dumbbell One-Arm Preacher Curl	4x8 reps	rest: 45s
Cable Bicep Curl	4x8 reps	rest: 45s
Barbell Spider Curl	4x8 reps	rest: 45s
Machine Seated Tricep Dip	4x8 reps	rest: 45s
Weighted Tricep Dip	4x8 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	4x8 reps	rest: 45s
Preacher Curl Machine	4x8 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 45s
Rowing	1x0 reps	rest: 60s
Cable Bicep Curl	4x8 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 45s
Pull-Up	4x8 reps	rest: 45s
Chin-Up	4x8 reps	rest: 45s
Dip	4x8 reps	rest: 45s
Cable One-Arm Bicep Curl	4x8 reps	rest: 45s

Legs (HARD) 12 exercises, 1 hr 33 mins

Chest Shoulders (HARD) 19 exercises, 3 hrs 21 mins

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 5s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Rowing	1x0 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	4x8 reps	rest: 60s
	4x8 reps	rest: 60s

Back Abs (EASY) 33 exercises, 4 hrs 0 min

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable One-Arm Seated Row	3x10 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x10 reps	rest: 60s
Barbell Row	4x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Plank	1x10 reps	rest: 60s
Crunch	4x25 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Side Bridge	2x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
	4x8 reps	rest: 60s
	3x1 reps	rest: 60s
	3x8 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 60s
	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	4x8 reps	rest: 60s
Weight Plate Rotation	4x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Cable Wood Chop	4x8 reps	rest: 60s
Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s

Biceps Triceps (HARD) 32 exercises, 4 hrs 0 min

Barbell Curl	4x10 reps	rest: 60s
Barbell Preacher Curl	4x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Barbell Squat	4x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Barbell Kneeling Squat	3x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 5s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 60s
Machine Seated Tricep Dip	3x8 reps	rest: 60s
Barbell Spider Curl	4x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s