dhrupeshv

Dec 28th 2018

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push pull legs

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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

push and abs 18 exercises, 1 hr 40 mins

Barbell Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Cable Cross-Over	3x10 reps	rest: 30s
Cable Lower Chest Raise	3x10 reps	rest: 30s
Cable Incline Fly	3x10 reps	rest: 30s
EZ Bar Tricep Extension	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Cable Tricep Kickback	3x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Cable One-Arm Lateral Raise	3x10 reps	rest: 30s
Cable Deltoid Raise	3x10 reps	rest: 30s
Dumbbell Seated Front Raise (Hammer)	3x10 reps	rest: 30s
Dumbbell Shoulder Shrug	3x10 reps	rest: 30s
Cable Rope Face Pull	3x10 reps	rest: 30s
Hanging Leg Raise	3x10 reps	rest: 30s
Cable Kneeling Crunch	3x10 reps	rest: 30s
Dumbbell Side Bend	3x10 reps	rest: 30s
Cable Wood Chop	3x10 reps	rest: 30s

pull 13 exercises, 1 hr 13 mins

Barbell Deadlift	3x10 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Barbell Bent-Over Row	3x10 reps	rest: 30s
Back Hyperextension	3x10 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Barbell Rack Pull	3x10 reps	rest: 30s
EZ Bar Curl	3x10 reps	rest: 30s
Dumbbell Incline Curl	3x10 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 30s
Cable Rope Hammer Curl	3x10 reps	rest: 30s
Barbell One-Arm Row	3x10 reps	rest: 30s
Dumbbell Rear Delt Row	3x10 reps	rest: 30s

legs and abs 15 exercises, 1 hr 17 mins

rest 0 exercises, 0 min

push and abs 18 exercises, 1 hr 40 mins

Barbell Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Cable Cross-Over	3x10 reps	rest: 30s
Cable Lower Chest Raise	3x10 reps	rest: 30s
Cable Incline Fly	3x10 reps	rest: 30s
EZ Bar Tricep Extension	3x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Cable Tricep Kickback	3x10 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Cable One-Arm Lateral Raise	3x10 reps	rest: 30s
Cable Deltoid Raise	3x10 reps	rest: 30s
Cable Rope Face Pull	3x10 reps	rest: 30s
Dumbbell Seated Front Raise (Hammer)	3x10 reps	rest: 30s
Dumbbell Shoulder Shrug	3x10 reps	rest: 30s
Hanging Leg Raise	3x10 reps	rest: 30s
Cable Kneeling Crunch	3x10 reps	rest: 30s
Dumbbell Side Bend	3x10 reps	rest: 30s
Cable Wood Chop	3x10 reps	rest: 30s

pull 12 exercises, 1 hr 7 mins

Cable Seated Row	3x10 reps	rest: 30s
Barbell Bent-Over Row	3x10 reps	rest: 30s
Back Hyperextension	3x10 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Barbell Rack Pull	3x10 reps	rest: 30s
EZ Bar Curl	3x10 reps	rest: 30s
Dumbbell Incline Curl	3x10 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 30s
Cable Rope Hammer Curl	3x10 reps	rest: 30s
Barbell One-Arm Row	3x10 reps	rest: 30s
Dumbbell Rear Delt Row	3x10 reps	rest: 30s

legs 18 exercises, 1 hr 36 mins