District 6 v2.0

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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

I am on semi Low-Carb Diet (<50-100g/day) while doing this. 5-Day Muscle Group Split, 3 days of Ab work (Tues & Thurs), and 1 day of Cardio/Ab Focus.

*Feel free to substitute the Elliptical Training, on the Cardio Day, for the Cardio of your choice.

*Mind-Muscle Connection is KEY, especially for Abs.

Chest 6 exercises, 42 mins

Bench Push-Up	2x20 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Machine Incline Chest Press	3x12 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Reverse Bench Press (Wide Grip)	3x10 reps	rest: 60s

Back & Abs 9 exercises, 54 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 20s
	4x10 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 20s
	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 20s
Bench Weighted Decline Crunch	3x10 reps	rest: 30s
Cable Reverse Crossover	4x10 reps	rest: 20s
	4x15 reps	rest: 60s
	1x10 reps	rest: 60s

Shoulders 8 exercises, 1 hr 1 min

Dumbbell Seated Shoulder Press	2x20 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x10 reps	rest: 20s
Dumbbell One-Arm Lateral Raise	3x12 reps	rest: 60s
Machine Deltoid Raise	4x10 reps	rest: 60s
Barbell Front Raise	3x12 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 60s
Cable One-Arm Reverse Fly	3x15 reps	rest: 60s
Barbell Shrug	3x20 reps	rest: 60s

Legs & Abs 8 exercises, 1 hr 0 min

Machine Leg Extension	3x15 reps	rest: 45s
Machine Seated Leg Curl	3x15 reps	rest: 60s
Hack Squat	3x10 reps	rest: 60s
Machine Calf Raise	4x25 reps	rest: 45s
Bench Weighted Decline Crunch	4x10 reps	rest: 45s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	4x15 reps	rest: 45s

Arms 8 exercises, 58 mins

Dumbbell Alternating Hammer Curl	3x12 reps	rest: 20s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Cable Rope Hammer Curl	3x15 reps	rest: 20s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 20s
Tricep Push-Up	3x20 reps	rest: 60s
Cable One-Arm High Curl	4x12 reps	rest: 20s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s

Abs & Cardio 7 exercises, 1 hr 7 mins

Bench Weighted Decline Crunch	3x10 reps	rest: 15s
	3x20 reps	rest: 60s
	4x10 reps	rest: 60s
	3x10 reps	rest: 60s
Oblique Crunch	3x10 reps	rest: 15s
	3x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 30s