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6 weeks

andreromano

Mar 24th 2019

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6 weeks

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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

Workout 1 7 exercises, 50 mins

	Barbell Squat	4x12 reps	rest: 0s
	Machine Leg Extension	3x12 reps	rest: 60s
	Barbell Jefferson Squat	3x12 reps	rest: 0s
	Machine Seated Leg Curl	3x12 reps	rest: 60s
	Barbell Deadlift	4x12 reps	rest: 45s
	Machine Seated Calf Raise	3x20 reps	rest: 45s
	Machine Calf Raise	3x20 reps	rest: 45s

Workout 2 7 exercises, 51 mins

	Barbell Bench Press	4x12 reps	rest: 45s
	Dip	3x12 reps	rest: 45s
	Dumbbell Incline Bench Press	3x12 reps	rest: 45s
	Pull-Up	3x20 reps	rest: 45s
	Dumbbell Pullover	3x12 reps	rest: 45s
	T Bar Row	3x12 reps	rest: 45s
	Cable Seated Row	3x12 reps	rest: 45s

Workout 3 7 exercises, 52 mins

	Barbell Military Press	4x12 reps	rest: 45s
	Dumbbell Concentration Curl	3x12 reps	rest: 45s
	Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 45s
	Dumbbell Seated Arnold Press	3x12 reps	rest: 45s
	Dumbbell Reverse Bicep Curl	3x12 reps	rest: 45s
	Cable Shoulder Extension	3x12 reps	rest: 45s
	Cable Reverse Fly	3x20 reps	rest: 45s

Workout 4 7 exercises, 45 mins

	Barbell Front Squat	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Barbell Hack Squat	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Barbell Romanian Deadlift	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s

Workout 5 7 exercises, 46 mins

	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Dumbbell Incline Fly	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Dumbbell Bench Press	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s

Workout 6 7 exercises, 46 mins

	Dumbbell Shoulder Press	3x8 reps	rest: 60s
	Barbell Preacher Curl	3x8 reps	rest: 60s
	EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
	Barbell Upright Row	3x8 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
	Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
	Dumbbell Reverse Fly	3x8 reps	rest: 60s

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