Yar666

Nov 17th 2018

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Beyond Failure

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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

This is a very intense bodybuilding plan, with all sets taken to failure (and sometimes past with machines). 2 minute rest times on the top exercise, 1 minute rest times for everything else. Not for the feint of heart.

Chest & Calves 6 exercises, 49 mins

Leverage Decline Chest Press	4x10 reps	rest: 120s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Machine Incline Chest Press	2x10 reps	rest: 60s
	4x12 reps	rest: 60s
Machine Calf Raise	2x15 reps	rest: 60s
	4x15 reps	rest: 60s

Back 7 exercises, 58 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 120s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	2x10 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Rack Pull	3x8 reps	rest: 120s
Back Hyperextension	2x20 reps	rest: 60s
	4x10 reps	rest: 120s

Abs 3 exercises, 28 mins

Parallel Bar Leg Raise	2x50 reps	rest: 60s
Crunch	2x50 reps	rest: 60s
Oblique Crunch	2x50 reps	rest: 60s

Arms 9 exercises, 1 hr 10 mins

Dumbbell Alternating Bicep Curl	3x10 reps	rest: 120s
Cable Rope Hammer Curl	5x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Wrist Curl	2x15 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	2x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Machine Dip	3x10 reps	rest: 60s
Cable One-Arm Tricep Extension	3x10 reps	rest: 60s

Shoulders & Calves 9 exercises, 1 hr 4 mins

Machine Shoulder Press	3x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 120s
Dumbbell Seated Side Lateral Raise	2x10 reps	rest: 60s
Cable Lateral Raise	2x10 reps	rest: 60s
Cable Front Raise	2x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Calf Press On Leg Press	2x15 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 60s

Legs 9 exercises, 1 hr 6 mins

Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 120s
Machine Single-Leg Extension	1x12 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Machine Hip Abduction	3x10 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 60s