Vojo9123

Nov 4th 2018

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AnimalRoutine

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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/Hamstring 12 exercises, 1 hr 16 mins

Barbell Bench Press	6x8 reps	rest: 60s
Barbell Incline Bench Press	5x8 reps	rest: 45s
Barbell Decline Bench Press	4x8 reps	rest: 45s
Dumbbell Fly	4x8 reps	rest: 45s
Dumbbell Incline Fly	4x8 reps	rest: 45s
Cable Lower Chest Raise	3x8 reps	rest: 1s
Dip	3x8 reps	rest: 45s
Machine Seated Leg Curl	4x30,20,15,15 reps	rest: 45s
Machine Leg Curl (Prone)	4x10,10,10,10 reps	rest: 45s
Barbell Stiff-Leg Deadlift	4x12,10,8,6 reps	rest: 45s
Smith Machine Bulgarian Split Squat	4x12,10,8,8 reps	rest: 45s
Dumbbell Walking Lunge	3x40,40,40 reps	rest: 45s

Shoulders/Triceps/Abs 12 exercises, 57 mins

Dumbbell Lateral Raise	3x15,12,10 reps	rest: 45s
Barbell Military Press (Seated)	5x12,10,8,6,4 reps	rest: 45s
Cable Upright Row (Supine)	4x10,10,10,10 reps	rest: 45s
Dumbbell Seated Bent-Over Reverse Fly	3x30,30,30 reps	rest: 45s
Cable Rope Face Pull	3x20,15,10 reps	rest: 45s
Barbell Skull Crusher (Reverse Grip)	5x30,25,20,15,10 reps	rest: 45s
Dumbbell Tricep Extension (Supine)	4x8,8,8,8 reps	rest: 45s
Bench Dip	3x10,8,6 reps	rest: 45s
Push-Up (Close Hand)	4x8 reps	rest: 45s
Decline Crunch	3x8 reps	rest: 30s
Cable Kneeling Crunch	3x8 reps	rest: 30s
Leg Raise	3x8 reps	rest: 30s

Back/Traps/Quad 12 exercises, 1 hr 33 mins

Barbell Deadlift	4x8,6,4,4 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x8,8,8,8 reps	rest: 45s
Pull-Up	4x8 reps	rest: 45s
Dumbbell Pullover	4x8 reps	rest: 1s
Leverage Machine High Row	4x8 reps	rest: 45s
Cable V Bar Pulldown	3x10,15,20 reps	rest: 45s
Barbell Shrug	10x30 reps	rest: 30s
Machine Leg Extension	4x30,25,20,15 reps	rest: 45s
Barbell Squat	4x8,8,8,8 reps	rest: 60s
Hack Squat (Narrow Stance)	4x8 reps	rest: 45s
Sissy Squat	4x8 reps	rest: 45s
Machine Hip Abduction	4x8 reps	rest: 45s

Chest/Biceps/Abs 16 exercises, 1 hr 26 mins

Dumbbell Bench Press	4x8 reps	rest: 45s
Dumbbell Incline Bench Press	4x8 reps	rest: 45s
Dumbbell Incline Bench Press (Palms in)	4x8 reps	rest: 45s
Dumbbell Incline Bench Press (Hammer Grip)	4x8 reps	rest: 45s
Machine Fly	4x8 reps	rest: 45s
Cable Cross-Over	3x8 reps	rest: 1s
Dumbbell Decline Fly	3x8 reps	rest: 45s
Dumbbell Concentration Curl	4x8,6,4,4 reps	rest: 45s
Barbell Curl	4x30,25,20,15 reps	rest: 45s
Cable Bicep Curl (Close Grip)	4x8,8,8,8 reps	rest: 45s
Barbell Reverse Curl	3x10,10,10 reps	rest: 1s
Dumbbell Alternating Hammer Curl	3x12,12,12 reps	rest: 45s
Hanging Leg Raise	3x8 reps	rest: 45s
Cable Kneeling Crunch	3x8 reps	rest: 45s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 45s
Plank	1x8 reps	rest: 45s

Back/Legs 6 exercises, 42 mins

Pull-Up	4x8 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 45s
Cable Rear Pulldown (Wide Grip)	4x8 reps	rest: 45s
Dumbbell Incline Bench Row	4x8 reps	rest: 45s
Machine Seated Row	4x8 reps	rest: 45s
Dumbbell Shoulder Shrug	4x8 reps	rest: 45s