January/February

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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

6 days/week training split. Focusing on muscle gain.

Chest/Triceps 12 exercises, 1 hr 14 mins

Barbell Bench Press	5x12,10,8,6,15 reps	rest: 30s
Dumbbell Incline Bench Press	4x8 reps	rest: 30s
Dumbbell Incline Fly	4x8 reps	rest: 30s
Machine Bench Press	4x8 reps	rest: 30s
Cable Lower Chest Raise	3x6 reps	rest: 30s
Cable Mid Chest Crossover	3x6 reps	rest: 30s
Cable Cross-Over	3x6 reps	rest: 30s
Dip	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 30s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Push-Up	3x15 reps	rest: 60s

Back/Biceps 10 exercises, 1 hr 11 mins

Machine Assisted Pull-Up	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x15 reps	rest: 30s
Cable Shoulder Extension	3x15 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Machine Seated Row	4x10 reps	rest: 30s
	3x21 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	3x8 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s

Legs/Abs 14 exercises, 1 hr 18 mins

Arms 13 exercises, 1 hr 29 mins

EZ Bar Tricep Extension	4x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
	3x8 reps	rest: 30s
Cable High Pulley Tricep Extension	3x10 reps	rest: 30s
Bench Dip	3x15 reps	rest: 60s
Machine Seated Tricep Dip	3x10 reps	rest: 30s
EZ Bar Curl	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Dumbbell Concentration Curl	3x6 reps	rest: 30s
Cable Reverse Curl	4x8 reps	rest: 60s
Cable Bicep Curl	4x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 30s