BrandonMToy2

Sep 5th 2018

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NSB full body

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Perfect training...

Chest/Abs 12 exercises, 1 hr 50 mins

Barbell Bench Press	6x20,16,8,4,4,4 reps	rest: 180s
Barbell Incline Bench Press	3x6 reps	rest: 120s
Barbell Decline Bench Press	4x16,12,8,4 reps	rest: 120s
Machine Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Hammer Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x16,16,16 reps	rest: 180s
Dumbbell Decline Fly	3x8 reps	rest: 120s
Air Bike	3x8 reps	rest: 120s
Crunch	3x8 reps	rest: 60s
Stability Ball Cable Fly	3x8 reps	rest: 120s
Dumbbell Pullover	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s

Biceps/Triceps 21 exercises, 3 hrs 23 mins

EZ Bar Curl	6x20,16,8,4,4,4 reps	rest: 240s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	3x8,8,8 reps	rest: 180s
Dumbbell Concentration Curl	3x12,12,12 reps	rest: 180s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x16,8,8 reps	rest: 180s
Dumbbell One-Arm Tricep Kickback	3x8,8,8 reps	rest: 180s
Dumbbell Seated One-Arm Supported Tricep Extension	3x12,12,12 reps	rest: 180s
Machine Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 120s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 120s
Weight Plate Hand Squeeze	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x16,16,16 reps	rest: 180s
Running	3x8 reps	rest: 15s
Dumbbell One-Arm Reverse Bench Wrist Curl	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 120s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s

Legs 10 exercises, 1 hr 34 mins

Barbell Squat	6x20,16,8,4,4,4 reps	rest: 180s
Machine Leg Press (Wide Stance)	3x16,16,16 reps	rest: 180s
Machine Leg Extension	3x8,8,8 reps	rest: 120s
Machine Single-Leg Curl	3x16 reps	rest: 90s
Crunch	3x50 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Cable Rotational Crunch (Kneeling)	3x12 reps	rest: 60s
Cable Judo Flip	3x12 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s

Back 12 exercises, 2 hrs 3 mins

Machine Seated Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	6x20,16,8,4,4,4 reps	rest: 240s
Cable Shoulder Extension	3x8 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 120s
Machine Assisted Pull-Up (Hammer Grip)	3x8 reps	rest: 120s
Machine Assisted Chin-Up	3x8 reps	rest: 120s
Back Hyperextension	3x8 reps	rest: 60s
Barbell Deadlift	4x16,12,8,4 reps	rest: 180s
Machine Back Extension	3x8 reps	rest: 60s
Cable Rope Seated Row	3x16,16,16 reps	rest: 180s
Dumbbell One-Arm Row	3x16,16,16 reps	rest: 120s
Cable Rear Pulldown (Wide Grip)	3x8,8,8 reps	rest: 180s

Shoulders/Abs 20 exercises, 2 hrs 33 mins

Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 120s
Barbell Upright Row	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 120s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Barbell Shoulder Press	6x20,16,8,4,4,4 reps	rest: 100s
Cable Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8,8,8 reps	rest: 120s
Dumbbell Alternating Reverse Fly (Prone)	3x8 reps	rest: 120s
Machine Ab Crunch	3x12,12,12 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Judo Flip	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 120s
Cable Seated Crunch	3x25 reps	rest: 120s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s
Cable External Rotation	3x8 reps	rest: 60s

Molets 5 exercises, 56 mins

cardio 9 exercises, 4 hrs 0 min