zonkix

Oct 1st 2018

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Virgin Gym

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest Barbell 12 exercises, 1 hr 50 mins

Barbell Bench Press	5x12 reps	rest: 30s
Dumbbell Fly	5x12 reps	rest: 30s
Barbell Decline Bench Press	5x12 reps	rest: 30s
Push-Up	5x12 reps	rest: 30s
Barbell Incline Bench Press	5x12 reps	rest: 30s
Dumbbell Incline Fly	5x12 reps	rest: 30s
Leverage Incline Chest Press	5x12 reps	rest: 30s
Dumbbell Pullover	5x12 reps	rest: 30s
Machine Bench Press	5x12 reps	rest: 30s
Machine Fly	5x12 reps	rest: 30s
Cable Cross-Over	5x12 reps	rest: 30s
Cable Lower Chest Raise	5x12 reps	rest: 30s

Chest Dumbbell 13 exercises, 2 hrs 1 min

Dumbbell Bench Press	5x12 reps	rest: 30s
Dumbbell Fly	5x12 reps	rest: 30s
Dumbbell Incline Bench Press	5x12 reps	rest: 30s
Dumbbell Incline Fly	5x12 reps	rest: 30s
Machine Incline Chest Press	5x12 reps	rest: 30s
Barbell Decline Bench Press	5x12 reps	rest: 30s
Dumbbell Pullover	5x12 reps	rest: 30s
Leverage Incline Chest Press	5x12 reps	rest: 30s
Machine Fly	5x12 reps	rest: 30s
Cable Mid Chest Crossover	5x12 reps	rest: 30s
Cable Lower Chest Raise	5x12 reps	rest: 30s
Dip	5x12 reps	rest: 30s
Machine Inner Chest Press	5x12 reps	rest: 30s

Back 13 exercises, 1 hr 56 mins

Leverage Machine Iso Row	5x12 reps	rest: 30s
Back Hyperextension	5x12 reps	rest: 30s
Barbell One-Arm Row	5x12 reps	rest: 30s
Machine Inverted Row	5x12 reps	rest: 30s
Barbell Row	5x12 reps	rest: 30s
Cable Shoulder Extension	5x12 reps	rest: 30s
T Bar Row	5x12 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	5x12 reps	rest: 30s
Cable Rope Lat Pulldown	5x12 reps	rest: 30s
Cable Rope Seated Row	5x12 reps	rest: 30s
Machine Back Extension	5x12 reps	rest: 30s
Cable One-Arm Seated Row	5x12 reps	rest: 30s
Cable One-Arm Rotational Row	5x12 reps	rest: 30s

Back Deadlift 6 exercises, 52 mins

Shoulders Heavy 11 exercises, 1 hr 34 mins

Barbell Clean and Jerk	5x12 reps	rest: 30s
Barbell Push Press	5x12 reps	rest: 30s
Dumbbell Lateral Raise	5x12 reps	rest: 30s
Dumbbell One-Arm Bent-Over Reverse Fly	5x12 reps	rest: 30s
	5x12 reps	rest: 30s
Leverage Shoulder Press	5x12 reps	rest: 30s
Dumbbell Seated Shoulder Press	5x12 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	5x12 reps	rest: 30s
Dumbbell Seated Arnold Press	5x12 reps	rest: 30s
	5x1 reps	rest: 30s
Barbell Shrug	5x12 reps	rest: 30s

Shoulders Light 12 exercises, 1 hr 47 mins

Cable External Rotation	5x12 reps	rest: 30s
Dumbbell Lateral Raise	5x12 reps	rest: 30s
Dumbbell Bent-Over Raise	5x12 reps	rest: 30s
Weight Plate High Front Raise	5x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	5x12 reps	rest: 30s
Cable Shoulder Press	5x12 reps	rest: 30s
Cable Reverse Fly	5x12 reps	rest: 30s
Cable Bent-Over Lateral Pulley	5x12 reps	rest: 30s
Machine Deltoid Raise	5x12 reps	rest: 30s
Cable Front Raise	5x12 reps	rest: 30s
Cable Rope Face Pull	5x12 reps	rest: 30s
Cable Shrug	5x12 reps	rest: 30s

Arms 16 exercises, 2 hrs 18 mins

EZ Bar Curl	5x12 reps	rest: 30s
Dumbbell Alternating Tricep Kickback	5x12 reps	rest: 30s
EZ Bar Preacher Curl (Close Grip)	5x12 reps	rest: 30s
Dumbbell Hammer Curl	5x12 reps	rest: 30s
Cable Bicep Curl (Close Grip)	5x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	5x12 reps	rest: 30s
Preacher Curl Machine	5x12 reps	rest: 30s
Cable Rope Hammer Curl	5x12 reps	rest: 30s
Bench Dip	5x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	5x12 reps	rest: 30s
Cable Dual Overhead Curl	5x12 reps	rest: 30s
Cable Shoulder Extension	5x12 reps	rest: 30s
Weighted Tricep Dip	5x12 reps	rest: 30s
Machine Tricep Extension	5x12 reps	rest: 30s
Barbell Wrist Curl (Palms Up)	5x12 reps	rest: 30s
Barbell Kneeling Wrist Curl (Palms Up)	5x12 reps	rest: 30s

Arms 2 18 exercises, 2 hrs 42 mins

Barbell Curl	5x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	5x12 reps	rest: 30s
Barbell Curl Against an Incline	5x12 reps	rest: 30s
Dumbbell Concentration Curl	5x12 reps	rest: 30s
Cable Rope Hammer Curl	5x12 reps	rest: 30s
Cable Rope Overhead Tricep Extension	5x12 reps	rest: 30s
Barbell Seated Tricep Extension	5x12 reps	rest: 30s
Barbell Preacher Curl	5x12 reps	rest: 30s
Dumbbell Tricep Extension	5x12 reps	rest: 30s
Preacher Curl Machine	5x12 reps	rest: 30s
Barbell Tricep Extension (Supine)	5x12 reps	rest: 30s
Cable Incline Tricep Extension	5x12 reps	rest: 30s
Cable High Pulley Tricep Extension	5x12 reps	rest: 30s
Dumbbell Incline Tricep Extension	5x12 reps	rest: 30s
EZ Bar French Press (Reverse Grip)	5x12 reps	rest: 30s
Machine Tricep Extension	5x12 reps	rest: 30s
Barbell Kneeling Wrist Curl (Palms Down)	5x12 reps	rest: 30s
Barbell Kneeling Wrist Curl (Palms Up)	5x12 reps	rest: 30s

Legs Press 13 exercises, 1 hr 52 mins

Legs Squat 13 exercises, 1 hr 56 mins