ManuRivera2

Jul 18th 2018

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Manu program

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Force train

Dumbbell: chest, bicep, trapeziu & ABS 16 exercises, 1 hr 40 mins

Indoor Cycling	4x10 reps	rest: 15s
Dumbbell Bicep Curl	4x10 reps	rest: 15s
Dumbbell One-Arm Bicep Curl (Prone)	4x10 reps	rest: 15s
Dumbbell Alternating Hammer Curl	4x9 reps	rest: 15s
Dumbbell Alternating Incline Curl	4x9 reps	rest: 15s
Dumbbell Bench Press	4x9 reps	rest: 15s
Dumbbell Incline Bench Press	4x9 reps	rest: 15s
Dumbbell Pullover	4x9 reps	rest: 15s
Dumbbell Incline Fly	4x10 reps	rest: 15s
Barbell Shrug	4x9 reps	rest: 15s
Dumbbell Shoulder Shrug	4x9 reps	rest: 15s
Dumbbell Upright Row	4x9 reps	rest: 15s
Dumbbell Prone Incline Shrug	4x10 reps	rest: 15s
Crunch with Hands Overhead	4x10 reps	rest: 15s
Air Bike	4x10 reps	rest: 15s
Alternating Floor Leg Raise	4x10 reps	rest: 15s

back, tricep & shoulders 13 exercises, 1 hr 24 mins

Stationary Bike	4x10 reps	rest: 15s
Pull-Up	4x8 reps	rest: 15s
Dumbbell One-Arm Row	4x8 reps	rest: 15s
Cable Shoulder Extension	4x8 reps	rest: 15s
Barbell Tricep Extension (Supine)	4x8 reps	rest: 15s
Dumbbell Seated One-Arm Supported Tricep Extension	4x10 reps	rest: 15s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 15s
Cable Tricep Kickback	4x8 reps	rest: 15s
Barbell Military Press	4x10 reps	rest: 15s
Dumbbell Seated Arnold Press	4x10 reps	rest: 15s
Barbell Front Raise	4x10 reps	rest: 15s
Dumbbell Alternating Front Raise	4x10 reps	rest: 15s
Cable Seated Row	4x9 reps	rest: 15s

legs & abdomen 15 exercises, 1 hr 48 mins

Stationary Bike	4x9 reps	rest: 15s
Machine Single-Leg Extension	4x10 reps	rest: 15s
Machine Leg Extension	4x9 reps	rest: 15s
Barbell Front Squat	4x9 reps	rest: 15s
Barbell Step-Up	4x9 reps	rest: 15s
Machine Single-Leg Press	4x10 reps	rest: 15s
Machine Single-Leg Calf Press	4x10 reps	rest: 15s
Machine Leg Press	4x10 reps	rest: 15s
Calf Press On Leg Press	4x10 reps	rest: 15s
Hanging Leg Raise	4x30 reps	rest: 15s
Sit-Up	4x30 reps	rest: 15s
Cable Kneeling Crunch	4x20 reps	rest: 15s
Mountain Climber	4x10 reps	rest: 15s
Scissor Kick	4x020 reps	rest: 15s
Barbell Clean Deadlift	4x9 reps	rest: 15s

chest back 10 exercises, 59 mins

Barbell Bench Press	4x9 reps	rest: 15s
Barbell Incline Bench Press	4x9 reps	rest: 15s
Dumbbell Pullover	4x9 reps	rest: 15s
Machine Fly	4x9 reps	rest: 15s
Cable Rope Seated Crossover Row	4x9 reps	rest: 15s
Kettlebell Renegade Row	4x9 reps	rest: 15s
Barbell One-Arm Row	4x9 reps	rest: 15s
Cable One-Arm Lat Pulldown	4x9 reps	rest: 15s
Dumbbell Alternating Tricep Extension	4x10 reps	rest: 15s
Pull-Up	4x10 reps	rest: 15s

back/tricep/trapezius 12 exercises, 1 hr 9 mins

Pull-Up	4x9 reps	rest: 15s
Cable Elevated Row	4x9 reps	rest: 15s
Cable Shoulder Extension	4x9 reps	rest: 15s
Dumbbell Rear Deltoid Row	4x9 reps	rest: 15s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 15s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 15s
EZ Bar Decline Tricep Extension	4x10 reps	rest: 15s
Cable Kneeling Tricep Extension	4x10 reps	rest: 15s
Dumbbell Upright Row	4x10 reps	rest: 15s
Machine Reverse Fly	4x10 reps	rest: 15s
Dumbbell Prone Incline Shrug	4x10 reps	rest: 15s
Dumbbell Shoulder Shrug	4x10 reps	rest: 15s

legs & abs 14 exercises, 1 hr 23 mins

Stationary Bike	4x9 reps	rest: 15s
Machine Single-Leg Extension	4x10 reps	rest: 15s
Machine Leg Extension	4x9 reps	rest: 15s
Machine Single-Leg Press	4x10 reps	rest: 15s
Machine Single-Leg Calf Press	4x10 reps	rest: 15s
Machine Leg Press	4x10 reps	rest: 15s
Calf Press On Leg Press	4x10 reps	rest: 15s
Mountain Climber	4x10 reps	rest: 15s
Knee Tuck Jump	4x10 reps	rest: 15s
Sit-Up	4x9 reps	rest: 15s
Scissor Kick	4x9 reps	rest: 15s
Hanging Knee Raise	4x9 reps	rest: 15s
Cable Kneeling Crunch	4x9 reps	rest: 15s
Barbell Clean Deadlift	4x9 reps	rest: 15s

chest-shoulders-bicep 13 exercises, 1 hr 27 mins

Indoor Cycling	4x10 reps	rest: 15s
Barbell Military Press	4x9 reps	rest: 15s
Barbell Front Raise	4x9 reps	rest: 15s
Dumbbell Seated Arnold Press	4x9 reps	rest: 15s
Dumbbell Alternating Front Raise	4x9 reps	rest: 15s
Barbell Reverse Bench Press (Wide Grip)	4x9 reps	rest: 15s
Barbell Incline Bench Press (Reverse Grip)	4x9 reps	rest: 15s
Barbell Decline Bench Press (Reverse Grip)	4x10 reps	rest: 15s
Machine Fly	4x9 reps	rest: 15s
Barbell Bicep Curl (Wide Grip)	4x10 reps	rest: 15s
Dumbbell Seated Alternating Hammer Curl	4x10 reps	rest: 15s
EZ Bar Curl	4x10 reps	rest: 15s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 15s

bicep & tricep 10 exercises, 57 mins

Barbell Bicep Curl (Wide Grip)	4x9 reps	rest: 15s
Dumbbell Alternating Incline Curl	4x9 reps	rest: 15s
Dumbbell Incline Alternating Hammer Curl	4x9 reps	rest: 15s
EZ Bar Curl	4x9 reps	rest: 15s
EZ Bar Incline Tricep Extension	4x9 reps	rest: 15s
Dumbbell One-Arm Tricep Kickback	4x9 reps	rest: 15s
Dumbbell One-Arm Tricep Extension	4x9 reps	rest: 15s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x9 reps	rest: 15s
Cable Tricep Kickback	4x10 reps	rest: 15s
Hanging Knee Raise	4x10 reps	rest: 15s

Insanity / Cardio 2 exercises, 33 mins

	Aerobics	4x9 reps	rest: 15s
	Stationary Bike	4x9 reps	rest: 15s

chest / bicep / trapezius - home 16 exercises, 1 hr 34 mins

Dumbbell Bench Press (Reverse Grip)	4x10 reps	rest: 15s
Push-Up	4x10 reps	rest: 15s
Dumbbell Incline Bench Press (Hammer Grip)	4x10 reps	rest: 15s
Bench Push-Up	4x10 reps	rest: 15s
Dumbbell Decline Bench Press	4x10 reps	rest: 15s
Dumbbell Deep Push-Up	4x10 reps	rest: 15s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 15s
Dumbbell Shoulder Shrug	4x10 reps	rest: 15s
Dumbbell Incline Curl	4x10 reps	rest: 15s
Dumbbell Upright Row	4x10 reps	rest: 15s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 15s
Dumbbell Prone Incline Shrug	4x10 reps	rest: 15s
Dumbbell Concentration Curl	4x10 reps	rest: 15s
Dumbbell One-Arm Lateral Raise (Prone)	4x10 reps	rest: 15s
Dumbbell Reverse Fly	4x10 reps	rest: 15s
Dumbbell Pullover	4x10 reps	rest: 15s

back & tricep 11 exercises, 1 hr 17 mins

Pull-Up	4x10 reps	rest: 15s
Cable Shoulder Extension	4x10 reps	rest: 15s
Dumbbell One-Arm Row	4x10 reps	rest: 15s
Cable V Bar Pulldown	4x10 reps	rest: 15s
Cable One-Arm Lat Pulldown	4x10 reps	rest: 15s
Cable Tricep Kickback (Reverse Grip)	4x10 reps	rest: 15s
Cable High Pulley Tricep Extension	4x10 reps	rest: 15s
Dumbbell Incline Tricep Extension	4x10 reps	rest: 15s
EZ Bar Decline Tricep Extension	4x10 reps	rest: 15s
Weighted Tricep Dip	4x10 reps	rest: 15s
Stationary Bike	4x10 reps	rest: 15s

shoulder & trapezius 8 exercises, 57 mins

Stationary Bike	4x10 reps	rest: 15s
Barbell Military Press	4x10 reps	rest: 15s
Dumbbell Seated Arnold Press	4x10 reps	rest: 15s
Dumbbell Alternating Deltoid Raise	4x10 reps	rest: 15s
Dumbbell Shoulder Shrug	4x10 reps	rest: 15s
Dumbbell Prone Incline Shrug	4x10 reps	rest: 15s
Dumbbell Upright Row	4x10 reps	rest: 15s
Dumbbell Reverse Fly	4x10 reps	rest: 15s

Trapezius / Triceps / legs 12 exercises, 1 hr 14 mins

Dumbbell Alternating Tricep Extension	4x10 reps	rest: 15s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 15s
Dumbbell Incline Tricep Extension	4x10 reps	rest: 15s
Dumbbell Seated One-Arm Tricep Extension	4x10 reps	rest: 15s
Dumbbell Upright Row	4x10 reps	rest: 15s
Dumbbell Shoulder Shrug	4x10 reps	rest: 15s
Dumbbell Prone Incline Shrug	4x10 reps	rest: 15s
Dumbbell Lateral Raise	4x10 reps	rest: 15s
Dumbbell Lunge	4x10 reps	rest: 15s
Dumbbell Reverse Lunge	4x10 reps	rest: 15s
Dumbbell Bench Squat	4x10 reps	rest: 15s
Dumbbell Step-Up	4x10 reps	rest: 15s

Back-bicep-trapezius 14 exercises, 1 hr 18 mins

Pull-Up	4x10 reps	rest: 15s
Cable Seated Row	4x10 reps	rest: 15s
Kettlebell Renegade Row	4x10 reps	rest: 15s
Cable Shoulder Extension	4x10 reps	rest: 15s
Barbell Curl	4x10 reps	rest: 15s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 15s
Dumbbell Alternating Seated Curl	4x10 reps	rest: 15s
EZ Bar Close Grip Curl	4x10 reps	rest: 15s
Smith Machine Shrug	4x10 reps	rest: 15s
Dumbbell Upright Row	4x10 reps	rest: 15s
Dumbbell Prone Incline Shrug	4x10 reps	rest: 15s
Dumbbell Shoulder Shrug	4x10 reps	rest: 15s
Air Bike	4x10 reps	rest: 15s
Hanging Leg Raise	4x10 reps	rest: 15s

Chest/tricep/trapezius/abs 15 exercises, 1 hr 23 mins

Barbell Bench Press	4x10 reps	rest: 15s
Barbell Decline Bench Press	4x10 reps	rest: 15s
Dumbbell Pullover	4x10 reps	rest: 15s
Machine Fly	4x10 reps	rest: 15s
Cable Shoulder Extension	4x10 reps	rest: 15s
Dumbbell Seated Tricep Press	4x10 reps	rest: 15s
EZ Bar Tricep Extension	4x10 reps	rest: 15s
Dumbbell Shoulder Shrug	4x10 reps	rest: 15s
Cable Upright Row (Supine)	4x10 reps	rest: 15s
Machine Reverse Fly	4x10 reps	rest: 15s
Smith Machine Deltoid Row	4x10 reps	rest: 15s
Air Bike	4x10 reps	rest: 15s
Hanging Leg Raise	4x10 reps	rest: 15s
Mountain Climber	4x10 reps	rest: 15s
Cable Kneeling Crunch	4x10 reps	rest: 15s

Chest / back / 9 exercises, 1 hr 3 mins

Stationary Bike	4x10 reps	rest: 15s
Barbell Incline Bench Press (Reverse Grip)	4x10 reps	rest: 15s
Push-Up	4x10 reps	rest: 15s
Machine Fly	4x10 reps	rest: 15s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 15s
Pull-Up	4x10 reps	rest: 15s
Cable Shoulder Extension	4x10 reps	rest: 15s
Dip	4x10 reps	rest: 15s
Cable One-Arm Lat Pulldown	4x10 reps	rest: 15s

Dumbbell - Tricep/Back/Abs 12 exercises, 1 hr 10 mins

Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 15s
Dumbbell Seated Tricep Press	4x10 reps	rest: 15s
Dumbbell One-Arm Tricep Extension (Pronated)	4x10 reps	rest: 15s
Dumbbell Tate Press	4x10 reps	rest: 15s
Dumbbell One-Arm Row (Reverse Grip)	4x10 reps	rest: 15s
Dumbbell Incline Bench Row	4x10 reps	rest: 15s
Dumbbell One-Arm Pullover (Stability Ball)	4x10 reps	rest: 15s
Dumbbell One-Arm Row	4x10 reps	rest: 15s
Janda Sit-Up	4x10 reps	rest: 15s
Scissor Kick	4x10 reps	rest: 15s
Alternating Floor Leg Raise	4x10 reps	rest: 15s
Leg Pull-In	4x10 reps	rest: 15s

Push ups 4 exercises, 21 mins

Dumbbell Deep Push-Up	4x10 reps	rest: 15s
Push-Up	4x10 reps	rest: 15s
Dip	4x10 reps	rest: 15s
Exercise Dome One-Arm Push-Up	4x10 reps	rest: 15s

Pull up 6 exercises, 34 mins

Pull-Up	4x10 reps	rest: 15s
Pull-Up (Hammer Grip)	4x10 reps	rest: 15s
V Bar Pull-Up	4x10 reps	rest: 15s
Chin-Up (Close Grip)	4x10 reps	rest: 15s
Dip	4x10 reps	rest: 15s
Hanging Leg Raise	4x10 reps	rest: 15s

Dumbbel legs / abs 8 exercises, 43 mins

Dumbbell Plie Squat	4x10 reps	rest: 15s
Dumbbell Reverse Lunge	4x10 reps	rest: 15s
Dumbbell Bench Squat	4x10 reps	rest: 15s
Dumbbell Deadlift	4x10 reps	rest: 15s
Janda Sit-Up	4x10 reps	rest: 15s
Scissor Kick	4x10 reps	rest: 15s
Alternating Floor Leg Raise	4x10 reps	rest: 15s
Leg Pull-In	4x10 reps	rest: 15s

Pull up / push up 10 exercises, 54 mins

Pull-Up	4x10 reps	rest: 15s
Elevated Push-Up	4x10 reps	rest: 15s
Rocky Pull-Up (Hammer Grip)	4x10 reps	rest: 15s
Push-Up (Wide Hand)	4x10 reps	rest: 15s
Pull-Up (Hammer Grip)	4x10 reps	rest: 15s
Dumbbell Deep Push-Up	4x10 reps	rest: 15s
V Bar Pull-Up	4x10 reps	rest: 15s
Push-Up (Close Hand)	4x10 reps	rest: 15s
Dip	4x10 reps	rest: 15s
Hanging Leg Raise	4x10 reps	rest: 15s

1arm - chest/back/tricep/abs 12 exercises, 1 hr 14 mins

Dumbbell Incline One Arm Hammer Press	4x10 reps	rest: 15s
Dumbbell Incline One-Arm Press	4x10 reps	rest: 15s
Dumbbell Incline One-Arm Fly	4x10 reps	rest: 15s
Dumbbell One-Arm Row (Reverse Grip)	4x10 reps	rest: 15s
Dumbbell One-Arm Row	4x10 reps	rest: 15s
Kettlebell Renegade Row	4x10 reps	rest: 15s
Dumbbell Seated One-Arm Tricep Extension	4x10 reps	rest: 15s
Dumbbell Alternating Tricep Extension	4x10 reps	rest: 15s
Dumbbell One-Arm Tricep Extension (Reverse Grip)	4x10 reps	rest: 15s
Janda Sit-Up	4x10 reps	rest: 15s
Alternating Floor Leg Raise	4x10 reps	rest: 15s
Leg Pull-In	4x10 reps	rest: 15s

Dumbbell-Chest/Push-up 11 exercises, 59 mins

Dumbbell Decline Bench Press	4x10 reps	rest: 15s
Dumbbell Deep Push-Up	4x10 reps	rest: 15s
Dumbbell Incline Bench Press (Hammer Grip)	4x10 reps	rest: 15s
Push-Up (Close Hand)	4x10 reps	rest: 15s
Dumbbell Bench Press (Reverse Grip)	4x10 reps	rest: 15s
Bench Push-Up	4x10 reps	rest: 15s
Dumbbell Pullover	4x10 reps	rest: 15s
Push-Up (Wide Hand)	4x10 reps	rest: 15s
Air Bike	4x10 reps	rest: 15s
V-Up	4x10 reps	rest: 15s
Bent Knee Hip Raise	4x10 reps	rest: 15s

Dumbbell-Back/Trapezius 11 exercises, 59 mins

Dumbbell Bent-Over Row	4x10 reps	rest: 15s
Dumbbell Shoulder Shrug	4x10 reps	rest: 15s
Dumbbell Rear Delt Row	4x10 reps	rest: 15s
Dumbbell Prone Incline Shrug	4x10 reps	rest: 15s
Dumbbell One-Arm Row	4x10 reps	rest: 15s
Dumbbell One-Arm Row (Reverse Grip)	4x10 reps	rest: 15s
Dumbbell Upright Row	4x10 reps	rest: 15s
Leg Raise	4x10 reps	rest: 15s
Leg Pull-In	4x10 reps	rest: 15s
Alternating Heel Touch	4x10 reps	rest: 15s
Sit-Up	4x10 reps	rest: 15s

Dumbbel-Bicep/tricep 9 exercises, 54 mins

Dumbbell Bicep Curl	4x10 reps	rest: 15s
Dumbbell Hammer Curl	4x10 reps	rest: 15s
Dumbbell Seated Alternating Hammer Curl	4x10 reps	rest: 15s
Dumbbell Alternating Seated Curl	4x10 reps	rest: 15s
Dumbbell Incline Tricep Extension	4x10 reps	rest: 15s
Dumbbell Incline Tricep Extension	4x10 reps	rest: 15s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 15s
Dumbbell Tate Press	4x10 reps	rest: 15s
Dumbbell Decline Tricep Extension	4x10 reps	rest: 15s