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power builting

dapa.

Dec 15th 2018

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power builting

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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

Monday
Tuesday
Wednesday
Thursday
Friday

arms 8 exercises, 1 hr 3 mins

	EZ Bar Curl	5x5 reps	rest: 90s
	Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
	Cable One-Arm Bicep Curl	3x10 reps	rest: 60s
	Barbell Bench Press (Close Grip)	5x5 reps	rest: 90s
	Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
	Cable One-Arm Tricep Extension	3x10 reps	rest: 60s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

legs 6 exercises, 47 mins

	Barbell Squat	5x5 reps	rest: 90s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Dumbbell Lunge	2x10 reps	rest: 90s
	Calf Press On Leg Press	5x5 reps	rest: 90s
	Machine Seated Calf Raise	3x10 reps	rest: 60s

shoulderz 4 exercises, 33 mins

	Barbell Shoulder Press	5x5 reps	rest: 90s
	Barbell Upright Row	5x5 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Dumbbell Reverse Fly	3x10 reps	rest: 60s

back 6 exercises, 47 mins

	Barbell Bent-Over Row	5x5 reps	rest: 90s
		5x5 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s
	Barbell Preacher Curl	3x8 reps	rest: 60s

chest 7 exercises, 1 hr 0 min

	Barbell Bench Press	5x5 reps	rest: 90s
	Barbell Incline Bench Press	5x5 reps	rest: 90s
	Barbell Decline Bench Press	5x5 reps	rest: 90s
	Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
	Cable One-Arm Tricep Extension	3x8 reps	rest: 60s
	Cable Cross-Over	3x10 reps	rest: 60s
	Cable Tricep Kickback	3x8 reps	rest: 60s

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