SorenMoussavian

Dec 20th 2018

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Standard drop set

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Standard - Pyramid down

Chest, triceps & abs 18 exercises, 1 hr 23 mins

Indoor Cycling	1x0 reps	rest: 5s
Dumbbell Incline Bench Press	6x8 reps	rest: 10s
Barbell Bench Press	4x8 reps	rest: 10s
Leverage Decline Chest Press	4x8 reps	rest: 10s
Machine Fly	6x8 reps	rest: 10s
Bench Dip	4x8 reps	rest: 10s
Machine Assisted Dip	4x8 reps	rest: 10s
Dumbbell Tricep Extension (Supine)	4x8 reps	rest: 10s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 10s
Cable Rope High Pulley Tricep Extension	4x8 reps	rest: 10s
	10x10 reps	rest: 10s
Barbell Press Sit-Up	4x8 reps	rest: 10s
Decline Bench Leg Raise	4x8 reps	rest: 10s
	4x14 reps	rest: 10s
	1x0 reps	rest: 5s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s

Back & biceps 17 exercises, 1 hr 33 mins

Indoor Cycling	1x0 reps	rest: 5s
Barbell Deadlift	8x8 reps	rest: 10s
Barbell Bent-Over Row	4x8 reps	rest: 10s
Machine Assisted Chin-Up	4x8 reps	rest: 10s
Cable Rope Lat Pulldown	4x8 reps	rest: 10s
Machine Seated Row	4x8 reps	rest: 10s
Dumbbell One-Arm Row	8x8 reps	rest: 10s
Back Hyperextension	8x8 reps	rest: 20s
Cable Seated Row	4x8 reps	rest: 10s
Cable Dual Overhead Curl	8x8 reps	rest: 10s
	6x8 reps	rest: 10s
EZ Bar Preacher Curl (Close Grip)	4x8 reps	rest: 10s
Preacher Curl Machine	4x8 reps	rest: 10s
Cable Rope Hammer Curl	8x8 reps	rest: 10s
	1x0 reps	rest: 5s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s

Legs & abs 15 exercises, 1 hr 35 mins

Shoulders & forearm 12 exercises, 53 mins

Indoor Cycling	1x0 reps	rest: 5s
Dumbbell Seated Shoulder Press	7x8 reps	rest: 10s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 10s
Dumbbell Seated Front Raise (Hammer)	4x8 reps	rest: 10s
Barbell Military Press	4x8 reps	rest: 10s
Machine Deltoid Raise	4x8 reps	rest: 10s
Dumbbell Shoulder Shrug	4x10 reps	rest: 10s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 10s
	4x12 reps	rest: 10s
	1x0 reps	rest: 6s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s

Legs, abs & lower back 10 exercises, 1 hr 4 mins