CarterAutrey

Sep 26th 2018

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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

Chest and Back 11 exercises, 1 hr 15 mins

Legs ( Heavy load 6-8 range) 10 exercises, 1 hr 21 mins

Arms 10 exercises, 1 hr 9 mins

Barbell Bench Press	3x6 reps	rest: 70s
Barbell Preacher Curl	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Tricep Kickback with Stork Stance	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Shoulders and Abs 12 exercises, 1 hr 17 mins

Smith Machine Shoulder Press	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Leverage Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Toe Touches	3x8 reps	rest: 60s
Weight Plate Rotation	3x8 reps	rest: 60s

Chest and Back 12 exercises, 1 hr 21 mins

Barbell Incline Bench Press	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Exercise Dome Push-Up	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Weight Plate High Front Raise	3x8 reps	rest: 60s

Legs (12- 15 range)/ Arms 10 exercises, 1 hr 13 mins

Barbell Front Squat	4x12 reps	rest: 60s
Barbell Deep Squat	4x12 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Bodyweight Walking Lunge	3x8 reps	rest: 60s
Calf Press On Leg Press	3x15 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Weight Plate High Front Raise	3x8 reps	rest: 60s