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High volume Hypertrophy V2

joshhill123.

Oct 23rd 2018

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High volume Hypertrophy V2

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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

Day 1
Day 2
Day 3
Day 4

Chest and Back 10 exercises, 45 mins

	Dumbbell Bench Press	3x12 reps	rest: 0s
	Cable Seated Row	3x12 reps	rest: 0s
	Cable V Bar Pulldown	3x12 reps	rest: 0s
	Barbell Incline Bench Press	3x12 reps	rest: 0s
	Dumbbell Incline Fly	3x12 reps	rest: 0s
	Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 0s
	Cable Cross-Over	3x12 reps	rest: 0s
	Dumbbell One-Arm Row	3x12 reps	rest: 0s
	Push-Up	3x12 reps	rest: 0s
	T Bar Row	3x12 reps	rest: 0s

Shoulders and Arms 11 exercises, 53 mins

	Dumbbell Arnold Press	3x12 reps	rest: 0s
	Dumbbell Alternating Hammer Curl	3x12 reps	rest: 0s
	Dumbbell Bent-Over Raise	3x12 reps	rest: 0s
	Dumbbell Incline Curl	3x12 reps	rest: 0s
	Barbell Upright Row	3x12 reps	rest: 0s
	EZ Bar Curl	3x12 reps	rest: 0s
	Barbell Front Raise	3x12 reps	rest: 0s
	Dumbbell Tricep Extension	3x12 reps	rest: 0s
	EZ Bar Tricep Extension	3x12 reps	rest: 0s
	Barbell Military Press	3x12 reps	rest: 0s
	Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s

Legs + Abs 8 exercises, 34 mins

	Barbell Squat	3x12 reps	rest: 0s
	Cable Wood Chop	3x10 reps	rest: 0s
	Barbell Lunge	3x12 reps	rest: 0s
	Cable Side Bend	3x10 reps	rest: 0s
	Machine Leg Curl (Prone)	3x12 reps	rest: 0s
	Machine Leg Extension	3x12 reps	rest: 0s
	Leg Raise	3x10 reps	rest: 0s
	Crunch	3x10 reps	rest: 0s

Strength 4 exercises, 47 mins

	Barbell Deadlift	3x5 reps	rest: 180s
	Barbell Bench Press	3x5 reps	rest: 180s
	Barbell Military Press	3x5 reps	rest: 180s
	Barbell Squat	3x5 reps	rest: 180s

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