SorenMoussavian

Sep 11th 2018

TRY IT OUT

DOWNLOAD

Compound

DOWNLOADS/VIEWS: 0/258

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

* Warm up first 2 sets for muscle group with 10 reps increasing weight
* Compound exercises with the same weight, 8 reps & 120 sec rest.
* Cool down last 2 sets for muscle group with dropset.
* Weight increase next session: 2.5-5 kg.

Chest & triceps (+ front shoulders) 11 exercises, 1 hr 33 mins

Elliptical Training	1x0 reps	rest: 5s
Indoor Cycling	1x0 reps	rest: 5s
Barbell Bench Press	4x8 reps	rest: 120s
Barbell Incline Bench Press	4x8 reps	rest: 120s
Dumbbell Bench Press	4x8 reps	rest: 120s
Dumbbell Incline Bench Press	4x8 reps	rest: 120s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 120s
Weighted Tricep Dip	4x8 reps	rest: 120s
	1x0 reps	rest: 5s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s

Back (+ legs & forearms) 10 exercises, 1 hr 25 mins

Indoor Cycling	1x0 reps	rest: 5s
Weighted Pull-Up	4x8 reps	rest: 120s
Barbell Bent-Over Row	4x8 reps	rest: 120s
Barbell Deadlift	4x8 reps	rest: 120s
Barbell Romanian Deadlift	4x8 reps	rest: 120s
	4x8 reps	rest: 120s
Barbell Sumo Deadlift	4x8 reps	rest: 120s
	1x0 reps	rest: 5s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s

Abs & forearms 9 exercises, 1 hr 14 mins

Indoor Cycling	1x0 reps	rest: 5s
Barbell Ab Rollout (Kneeling)	5x8 reps	rest: 120s
Barbell Press Sit-Up	5x8 reps	rest: 120s
Hanging Leg Raise	5x8 reps	rest: 120s
Barbell Wrist Curl (Posterior)	8x8 reps	rest: 30s
	8x8 reps	rest: 30s
	1x0 reps	rest: 5s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s

Shoulders (+ triceps) 6 exercises, 1 hr 19 mins

Indoor Cycling	1x0 reps	rest: 5s
Barbell Military Press	8x8 reps	rest: 120s
Dumbbell Arnold Press	8x8 reps	rest: 120s
Smith Machine Rear Shoulder Press	8x8 reps	rest: 120s
	1x0 reps	rest: 5s
	1x8 reps	rest: 0s

Legs 6 exercises, 1 hr 7 mins

Indoor Cycling	1x0 reps	rest: 5s
Barbell Deep Squat	8x8 reps	rest: 120s
Barbell Front Squat	4x8 reps	rest: 120s
Dumbbell Walking Lunge	8x4 reps	rest: 120s
	1x0 reps	rest: 5s
	1x8 reps	rest: 0s

Back, triceps & abs 10 exercises, 1 hr 15 mins

Indoor Cycling	1x0 reps	rest: 5s
Weighted Pull-Up	6x8 reps	rest: 120s
Barbell Bent-Over Row	6x8 reps	rest: 10s
Barbell Deadlift	6x8 reps	rest: 10s
Dip	8x8 reps	rest: 10s
Barbell Ab Rollout (Kneeling)	4x8 reps	rest: 120s
Barbell Press Sit-Up	4x8 reps	rest: 120s
	1x0 reps	rest: 5s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s

Shoulders, biceps & forearms (+ triceps) 10 exercises, 1 hr 14 mins

Indoor Cycling	1x0 reps	rest: 5s
Barbell Military Press	8x8 reps	rest: 10s
Dumbbell Arnold Press	8x8 reps	rest: 10s
Smith Machine Rear Shoulder Press	8x8 reps	rest: 10s
Dumbbell Rotational Curl	8x8 reps	rest: 120s
Barbell Wrist Curl (Posterior)	8x8 reps	rest: 10s
	8x8 reps	rest: 10s
	1x0 reps	rest: 5s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s