baayman

May 31st 2018

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6 day once a day

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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

There are actually more exercises for each day than needed. I have two gyms so there are duplicates based on the equipment. It also allows you to play with it a little bit each week while still getting huge.

Legs 11 exercises, 1 hr 14 mins

Barbell Squat	4x10 reps	rest: 70s
Machine Leg Press	3x10 reps	rest: 70s
Machine Leg Extension	3x10 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 50s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 45s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Calf Press	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 30s
Stability Ball Crunch	3x10 reps	rest: 60s

Arms 20 exercises, 2 hrs 15 mins

Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Dumbbell Alternating Preacher Curl (Hammer)	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Machine Dip	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension (Supinated)	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Wrist Roller	3x8 reps	rest: 60s

Chest 15 exercises, 1 hr 47 mins

Barbell Bench Press	6x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Machine Bench Press	4x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Barbell Pullover and Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Stability Ball Crunch	3x10 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s

Back n Bi's 10 exercises, 1 hr 9 mins

Barbell Deadlift	5x8 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 45s
Cable Seated Row	3x8 reps	rest: 45s
T Bar Row	3x8 reps	rest: 60s
Machine Seated Row	3x10 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s

Shoulders 13 exercises, 1 hr 27 mins

Barbell Shrug	3x8 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Cable Lateral Raise	3x10 reps	rest: 60s
Calf Machine Shoulder Shrug	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s
Decline Bench Leg Raise	3x8 reps	rest: 60s
Stability Ball Crunch	3x8 reps	rest: 60s
Stability Ball Pull-In	3x8 reps	rest: 60s

Chest Forearm 15 exercises, 1 hr 51 mins

Elliptical Training	1x1 reps	rest: 20s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Front Raise Pullover	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x10 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Stability Ball Crunch	3x15 reps	rest: 10s
Decline Crunch	3x10 reps	rest: 30s
Rotational Crunch	3x15 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s