SIMEON PANDA ROUTINE

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

HOW TO BUILD BIG CHEST 5 exercises, 54 mins

Barbell Bench Press	7x20 reps	rest: 35s
Barbell Incline Bench Press	6x15 reps	rest: 35s
Cable Cross-Over	4x15 reps	rest: 35s
Cable Cross-Over	3x15 reps	rest: 35s
Cable Straight Arm Crossover	3x15 reps	rest: 35s

HOW TO BUILD BIG ARMS 7 exercises, 50 mins

Cable Tricep Pushdown (Rope)	4x10 reps	rest: 35s
Barbell Curl	4x10 reps	rest: 35s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 35s
Cable One-Arm Bicep Curl	4x10 reps	rest: 35s
Cable Dual Overhead Curl	4x10 reps	rest: 35s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 35s
Cable Tricep Kickback	4x10 reps	rest: 35s

HOW TO BUILD BIG SHOULDERS 5 exercises, 39 mins

Dumbbell Seated Shoulder Press	5x15 reps	rest: 35s
Smith Machine Rear Shoulder Press	4x10 reps	rest: 35s
Dumbbell Seated Side Lateral Raise	4x10 reps	rest: 35s
Dumbbell Seated Front Raise	4x10 reps	rest: 35s
Barbell Shrug	4x10 reps	rest: 35s

HOW TO BUILD BIG BACK 6 exercises, 1 hr 0 min

Barbell Bent-Over Row (Reverse Grip)	7x20 reps	rest: 35s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 35s
Cable Rear Pulldown (Wide Grip)	4x15 reps	rest: 35s
Cable Grip Lat Pulldown (Narrow Grip)	4x15 reps	rest: 35s
Cable Seated Row	4x15 reps	rest: 35s
Leverage Machine High Row	4x15 reps	rest: 35s