thomas0896

May 27th 2018

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Collussus Plan

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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

kicking my ass

W1D1: Chest/Back 9 exercises, 48 mins

Barbell Bench Press	3x8 reps	rest: 120s
	1x8 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
	3x8 reps	rest: 30s
Cable Seated Row	3x8 reps	rest: 30s
Cable Rope Hammer Curl	3x10 reps	rest: 30s
	1x8 reps	rest: 30s

W1D2: Power Legs 7 exercises, 41 mins

W1D3: Chest And Shoulders 8 exercises, 50 mins

Barbell Incline Bench Press	5x5 reps	rest: 120s
	1x8 reps	rest: 60s
	5x3 reps	rest: 30s
Dumbbell Incline Bench Press	3x8 reps	rest: 30s
	3x10 reps	rest: 30s
	3x8 reps	rest: 30s
Cable Rope Face Pull	5x10 reps	rest: 30s
Dumbbell Lateral Raise	5x8 reps	rest: 30s

W1D4: Back and Leg Hypertrophy 8 exercises, 43 mins

W1D5: Shoulder/Triceps/Biceps 8 exercises, 43 mins

Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 30s
	3x8 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 30s
Leverage Shoulder Press	3x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 30s
Dumbbell Bicep Curl	3x8 reps	rest: 30s
Dumbbell Bent-Over Raise	5x10 reps	rest: 30s

W2D1: Chest/Back 8 exercises, 50 mins

Barbell Bench Press	6x3 reps	rest: 90s
	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	5x12 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 30s
	3x8 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 30s
	1x8 reps	rest: 30s

W2D2: Power Legs 7 exercises, 42 mins