AndyDoensen

Mar 18th 2019

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Standard 60 sec rest*

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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 20 exercises, 2 hrs 6 mins

Indoor Cycling	1x0 reps	rest: 5s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
	4x14 reps	rest: 60s
Dumbbell Decline Bench Press	4x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Leverage Decline Chest Press	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Barbell Press Sit-Up	4x8 reps	rest: 60s
Weighted Tricep Dip	4x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Decline Bench Leg Raise	4x14 reps	rest: 60s
Machine Tricep Extension	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x8 reps	rest: 10s
Cable Kneeling Crunch	4x8 reps	rest: 10s
	1x0 reps	rest: 10s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s

Back & biceps 17 exercises, 1 hr 49 mins

Indoor Cycling	1x0 reps	rest: 5s
Barbell Deadlift	4x8 reps	rest: 60s
Weighted Pull-Up	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Dumbbell One-Arm Row	8x8 reps	rest: 10s
Cable Seated Row	4x8 reps	rest: 60s
Back Hyperextension	4x8 reps	rest: 30s
Cable Dual Overhead Curl	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x8 reps	rest: 60s
Preacher Curl Machine	4x8 reps	rest: 60s
Cable Rope Hammer Curl	4x8 reps	rest: 60s
	1x0 reps	rest: 10s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s
	1x8 reps	rest: 0s

Legs & abs 21 exercises, 2 hrs 18 mins

Shoulders & forearm 20 exercises, 2 hrs 12 mins

Indoor Cycling	1x0 reps	rest: 5s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 60s
Dumbbell Upright Row	4x8 reps	rest: 60s
Cable Reverse Fly	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	4x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Barbell Military Press	4x8 reps	rest: 60s
Machine Deltoid Raise	4x8 reps	rest: 60s
Smith Machine Shrug	4x12 reps	rest: 60s
Smith Machine Rear Shoulder Press	4x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 20s
	4x12 reps	rest: 20s
Dumbbell Supinated One-Arm Wrist Curl	8x8 reps	rest: 10s
Dumbbell One-Arm Wrist Curl (Pronated)	8x8 reps	rest: 10s
	1x0 reps	rest: 15s
	1x8 reps	rest: 10s
	1x8 reps	rest: 10s
	1x8 reps	rest: 10s

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