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Nov 2nd 2018

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Brennan Bulking

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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 Day 13 exercises, 2 hrs 18 mins

Shoulder Day 12 exercises, 2 hrs 11 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Treadmill Running	3x8 reps	rest: 60s

Arm Day 16 exercises, 2 hrs 38 mins

Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Leg Pull-In	3x8 reps	rest: 60s
Alternating Heel Touch	3x8 reps	rest: 60s
Step Machine	3x8 reps	rest: 60s

Back Day 13 exercises, 2 hrs 17 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Bench Crunch	3x8 reps	rest: 60s
Stability Ball Crunch	3x8 reps	rest: 60s
Treadmill Running	3x8 reps	rest: 60s

Leg Day 8 exercises, 1 hr 46 mins