miketrull

Mar 29th 2019

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is not my workout but Jim Stippanni Shortcut To Size. During 1 and 2 there will be a rest set and during 3 and 4 there will be a drop set and it's basically 5,6 rest and 7,8 drop then 9,10 pause and 11 and 12 drop.I labeled the days for pause set and drop set. I did this workout for a month and gained the most muscle and size but due to my car accident I lost it all now I'm back and ready to complete the whole 12 weeks and get my body to my goal weight and size and be my best

W1 Chest, Triceps, And Calves Pause Set 9 exercises, 1 hr 49 mins

Barbell Bench Press	5x15 reps	rest: 120s
Barbell Incline Bench Press	4x15 reps	rest: 120s
Dumbbell Incline Fly	4x15 reps	rest: 60s
Cable Cross-Over	4x15 reps	rest: 45s
Cable Shoulder Extension	5x15 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x15 reps	rest: 60s
Machine Calf Raise	4x30 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 60s

W1 Back, Biceps And Abs Pause Set 10 exercises, 1 hr 52 mins

Dumbbell One-Arm Row	5x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
	4x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Barbell Curl	5x15 reps	rest: 60s
Dumbbell Incline Curl	4x15 reps	rest: 60s
Cable Dual Overhead Curl	4x15 reps	rest: 60s
Bent Knee Hip Raise	4x30 reps	rest: 45s
Crunch	4x30 reps	rest: 45s
Oblique Crunch	4x30 reps	rest: 45s

W1 Shoulder, Traps And Calves Pause Set 7 exercises, 1 hr 33 mins

Dumbbell Seated Shoulder Press	5x15 reps	rest: 120s
Dumbbell Lateral Raise	4x15 reps	rest: 60s
Cable Front Raise	4x15 reps	rest: 60s
Cable Reverse Crossover	4x15 reps	rest: 60s
Dumbbell Shoulder Shrug	5x15 reps	rest: 120s
Machine Seated Calf Raise	4x30 reps	rest: 60s
Calf Press On Leg Press	4x30 reps	rest: 60s

W1 Legs And Abs Pause Set 8 exercises, 1 hr 41 mins

Barbell Squat	5x15 reps	rest: 120s
Machine Single-Leg Press	4x15 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	5x15 reps	rest: 120s
Machine Leg Curl (Prone)	4x15 reps	rest: 60s
Bent Knee Hip Raise	4x30 reps	rest: 45s
Crunch	4x30 reps	rest: 45s
Plank	4x12 reps	rest: 60s

W2 Chest, Triceps, And Calves Pause Set 9 exercises, 1 hr 45 mins

Barbell Bench Press	5x11 reps	rest: 120s
Barbell Incline Bench Press	4x11 reps	rest: 120s
Dumbbell Incline Fly	4x11 reps	rest: 60s
Cable Lower Chest Raise	4x11 reps	rest: 45s
Cable Shoulder Extension	5x11 reps	rest: 60s
Barbell Tricep Extension (Supine)	5x11 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x11 reps	rest: 60s
Machine Calf Raise	5x20 reps	rest: 60s
Machine Seated Calf Raise	5x20 reps	rest: 60s

W2 Back, Biceps And Abs Pause Set 10 exercises, 1 hr 47 mins

Dumbbell One-Arm Row	5x11 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x11 reps	rest: 60s
	4x11 reps	rest: 60s
Cable Shoulder Extension	4x11 reps	rest: 60s
Barbell Curl	5x11 reps	rest: 120s
Dumbbell Incline Curl	4x11 reps	rest: 60s
Cable Dual Overhead Curl	4x11 reps	rest: 60s
Hanging Leg Raise	4x19 reps	rest: 45s
Weighted Crunch	4x19 reps	rest: 45s
Dumbbell Side Bend	4x19 reps	rest: 45s

W2 Shoulder, Traps And Calves Pause Set 7 exercises, 1 hr 20 mins

Dumbbell Seated Shoulder Press	5x11 reps	rest: 120s
Dumbbell Lateral Raise	4x11 reps	rest: 60s
Cable Front Raise	4x11 reps	rest: 60s
Cable Reverse Crossover	4x11 reps	rest: 60s
Dumbbell Shoulder Shrug	5x11 reps	rest: 60s
Machine Seated Calf Raise	5x20 reps	rest: 60s
Calf Press On Leg Press	5x20 reps	rest: 60s

W2 Legs And Abs Pause Set 8 exercises, 1 hr 29 mins

Barbell Squat	5x11 reps	rest: 120s
Machine Single-Leg Press	4x11 reps	rest: 60s
Machine Leg Extension	4x11 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	5x11 reps	rest: 120s
Machine Leg Curl (Prone)	4x11 reps	rest: 60s
Hanging Knee Raise	4x19 reps	rest: 45s
Weighted Crunch	4x19 reps	rest: 45s
Side Bridge	4x12 reps	rest: 60s

W3 Chest, Triceps, And Calves Drop Set 9 exercises, 1 hr 28 mins

Barbell Bench Press	5x8 reps	rest: 120s
Barbell Incline Bench Press	4x8 reps	rest: 120s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Cable Lower Chest Raise	4x8 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s
Machine Calf Raise	4x14 reps	rest: 60s
Machine Seated Calf Raise	4x14 reps	rest: 60s

W3 Back, Biceps And Abs Drop Set 10 exercises, 1 hr 35 mins

Dumbbell One-Arm Row	5x8 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Barbell Curl	5x8 reps	rest: 120s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Cable Dual Overhead Curl	4x8 reps	rest: 60s
Bent Knee Hip Raise	4x14 reps	rest: 45s
Cable Kneeling Crunch	4x14 reps	rest: 45s
Oblique Crunch	4x14 reps	rest: 45s

W3 Shoulder, Traps And Calves Drop Set 7 exercises, 1 hr 15 mins

Dumbbell Seated Shoulder Press	5x8 reps	rest: 120s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Cable Front Raise	4x8 reps	rest: 60s
Cable Reverse Crossover	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	5x8 reps	rest: 120s
Machine Seated Calf Raise	5x14 reps	rest: 60s
Calf Press On Leg Press	5x14 reps	rest: 60s

W3 Legs And Abs Drop Set 8 exercises, 1 hr 22 mins

Barbell Squat	5x8 reps	rest: 120s
Machine Single-Leg Press	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	5x8 reps	rest: 120s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Bent Knee Hip Raise	4x14 reps	rest: 45s
Cable Kneeling Crunch	4x14 reps	rest: 45s
Cable Wood Chop	4x14 reps	rest: 45s

W4 Chest, Triceps, And Calves Drop Set 9 exercises, 1 hr 31 mins

Barbell Bench Press	5x5 reps	rest: 120s
Barbell Incline Bench Press	4x5 reps	rest: 120s
Dumbbell Incline Fly	4x5 reps	rest: 60s
Cable Lower Chest Raise	4x5 reps	rest: 60s
Cable Shoulder Extension	5x5 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x5 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x5 reps	rest: 60s
Machine Calf Raise	5x9 reps	rest: 120s
Machine Seated Calf Raise	5x9 reps	rest: 120s

W4 Back, Biceps And Abs Drop Set 10 exercises, 1 hr 22 mins

Dumbbell One-Arm Row	5x5 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x5 reps	rest: 60s
	4x5 reps	rest: 60s
Cable Shoulder Extension	4x5 reps	rest: 60s
Barbell Curl	5x5 reps	rest: 120s
Dumbbell Incline Curl	4x5 reps	rest: 60s
Cable Dual Overhead Curl	4x5 reps	rest: 60s
Bent Knee Hip Raise	4x9 reps	rest: 45s
Machine Ab Crunch	4x9 reps	rest: 45s
	4x9 reps	rest: 45s

W4 Shoulder, Traps And Calves Drop Set 7 exercises, 1 hr 17 mins

Dumbbell Seated Shoulder Press	5x5 reps	rest: 120s
Dumbbell Lateral Raise	4x5 reps	rest: 60s
Cable Front Raise	4x5 reps	rest: 60s
Cable Reverse Crossover	4x5 reps	rest: 60s
Dumbbell Shoulder Shrug	5x5 reps	rest: 120s
Machine Calf Raise	5x9 reps	rest: 120s
Machine Seated Calf Raise	5x9 reps	rest: 120s

W4 Legs And Abs Drop Set 8 exercises, 1 hr 10 mins

Barbell Squat	5x5 reps	rest: 120s
Machine Single-Leg Press	4x5 reps	rest: 60s
Machine Leg Extension	4x5 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	5x5 reps	rest: 120s
Machine Leg Curl (Prone)	4x5 reps	rest: 60s
Bent Knee Hip Raise	4x9 reps	rest: 45s
Machine Ab Crunch	4x9 reps	rest: 45s
Plank	3x12 reps	rest: 75s

W5 Chest, Triceps, And Calves Pause Set 9 exercises, 2 hrs 7 mins

Barbell Bench Press	5x15 reps	rest: 120s
Dumbbell Fly	4x15 reps	rest: 60s
Dumbbell Incline Bench Press	4x15 reps	rest: 60s
Cable Incline Fly	4x15 reps	rest: 60s
Cable Shoulder Extension	5x15 reps	rest: 60s
Dumbbell Tricep Extension	4x15 reps	rest: 60s
Cable Lying Tricep Extension	4x15 reps	rest: 60s
Machine Calf Raise	5x30 reps	rest: 120s
Machine Seated Calf Raise	5x30 reps	rest: 120s

W5 Back, Biceps And Abs Pause Set 10 exercises, 2 hrs 1 min

Dumbbell Bent-Over Row	5x15 reps	rest: 120s
Cable Rear Pulldown (Wide Grip)	4x15 reps	rest: 60s
Cable Seated Row	4x15 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x15 reps	rest: 60s
Barbell Curl	5x15 reps	rest: 120s
Barbell Preacher Curl	4x15 reps	rest: 45s
Cable One-Arm Bicep Curl	4x15 reps	rest: 60s
Bent Knee Hip Raise	4x30 reps	rest: 45s
Crunch	4x30 reps	rest: 45s
Oblique Crunch	4x30 reps	rest: 45s

W5 Shoulder, Traps And Calves Pause Set 7 exercises, 1 hr 49 mins

Dumbbell Seated Shoulder Press	5x15 reps	rest: 120s
Smith Machine Upright Row	4x15 reps	rest: 60s
Cable One-Arm Lateral Raise	4x15 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x15 reps	rest: 60s
Barbell Shrug	5x15 reps	rest: 120s
Machine Seated Calf Raise	5x30 reps	rest: 120s
Calf Press On Leg Press	5x30 reps	rest: 120s

W5 Legs And Abs Pause Set 8 exercises, 1 hr 39 mins

Barbell Squat	5x15 reps	rest: 120s
Barbell Front Squat	4x15 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	5x15 reps	rest: 120s
Machine Seated Leg Curl	4x15 reps	rest: 60s
Bent Knee Hip Raise	4x30 reps	rest: 45s
Crunch	4x30 reps	rest: 45s
Plank	3x12 reps	rest: 60s

W6 Chest, Triceps, And Calves Pause Set 9 exercises, 1 hr 50 mins

Barbell Bench Press	5x11 reps	rest: 120s
Dumbbell Incline Bench Press	4x11 reps	rest: 60s
Dumbbell Fly	4x11 reps	rest: 60s
Cable Incline Fly	4x11 reps	rest: 60s
Cable Shoulder Extension	5x11 reps	rest: 60s
Dumbbell Tricep Extension	4x11 reps	rest: 60s
Cable Lying Tricep Extension	4x11 reps	rest: 60s
Machine Calf Raise	5x20 reps	rest: 120s
Machine Seated Calf Raise	5x20 reps	rest: 120s

W6 Back, Biceps And Abs Pause Set 10 exercises, 1 hr 46 mins

Dumbbell Bent-Over Row	5x11 reps	rest: 120s
Cable Seated Row	4x11 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x11 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x11 reps	rest: 60s
Barbell Curl	5x11 reps	rest: 120s
Barbell Preacher Curl	4x11 reps	rest: 45s
Cable One-Arm Bicep Curl	4x11 reps	rest: 60s
Hanging Leg Raise	4x19 reps	rest: 45s
Weighted Crunch	4x19 reps	rest: 45s
Dumbbell Side Bend	4x19 reps	rest: 45s

W6 Shoulder, Traps And Calves Pause Set 6 exercises, 1 hr 18 mins

Dumbbell Seated Shoulder Press	5x11 reps	rest: 120s
Smith Machine Upright Row	4x11 reps	rest: 60s
Cable One-Arm Lateral Raise	4x11 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x11 reps	rest: 60s
Barbell Shrug	5x11 reps	rest: 120s
Machine Seated Calf Raise	5x20 reps	rest: 120s

W6 Legs And Abs Pause Set 8 exercises, 1 hr 28 mins

Barbell Squat	5x11 reps	rest: 120s
Barbell Front Squat	4x11 reps	rest: 60s
Machine Leg Extension	4x11 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	5x11 reps	rest: 120s
Machine Seated Leg Curl	4x11 reps	rest: 60s
Hanging Leg Raise	4x19 reps	rest: 45s
Weighted Crunch	4x19 reps	rest: 45s
Side Bridge	3x12 reps	rest: 75s

W7 Chest, Triceps, And Calves Drop Set 9 exercises, 1 hr 38 mins

Barbell Bench Press	5x8 reps	rest: 120s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Cable Incline Fly	4x8 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 60s
Dumbbell Tricep Extension	4x8 reps	rest: 60s
Cable Lying Tricep Extension	4x8 reps	rest: 60s
Machine Calf Raise	5x14 reps	rest: 120s
Machine Seated Calf Raise	5x14 reps	rest: 120s

W7 Back, Biceps And Abs Drop Set 10 exercises, 1 hr 35 mins

Dumbbell Bent-Over Row	5x8 reps	rest: 120s
Cable Rear Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 60s
Barbell Curl	5x8 reps	rest: 120s
Barbell Preacher Curl	4x8 reps	rest: 60s
Cable One-Arm Bicep Curl	4x8 reps	rest: 60s
Bent Knee Hip Raise	4x14 reps	rest: 45s
Cable Kneeling Crunch	4x14 reps	rest: 45s
Oblique Crunch	4x14 reps	rest: 45s

W7 Shoulder, Traps And Calves Drop Set 7 exercises, 1 hr 26 mins

Dumbbell Seated Shoulder Press	5x8 reps	rest: 120s
Smith Machine Upright Row	4x8 reps	rest: 60s
Cable One-Arm Lateral Raise	4x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 60s
Barbell Shrug	5x8 reps	rest: 120s
Machine Seated Calf Raise	5x14 reps	rest: 120s
Calf Press On Leg Press	5x14 reps	rest: 120s

W7 Legs And Abs Drop Set 8 exercises, 1 hr 18 mins

Barbell Squat	5x8 reps	rest: 120s
Barbell Front Squat	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x8 reps	rest: 120s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Bent Knee Hip Raise	4x8 reps	rest: 45s
Cable Kneeling Crunch	4x14 reps	rest: 45s
Cable Wood Chop	4x14 reps	rest: 45s

W8 Chest, Triceps, And Calves Drop Set 9 exercises, 1 hr 27 mins

Barbell Bench Press	5x5 reps	rest: 120s
Dumbbell Incline Bench Press	4x5 reps	rest: 60s
Dumbbell Fly	4x5 reps	rest: 60s
Cable Incline Fly	4x5 reps	rest: 60s
Cable Shoulder Extension	5x5 reps	rest: 60s
Dumbbell Tricep Extension	4x5 reps	rest: 60s
Cable Lying Tricep Extension	4x5 reps	rest: 60s
Machine Calf Raise	5x9 reps	rest: 120s
Machine Seated Calf Raise	5x9 reps	rest: 120s

W8 Back, Biceps And Abs Drop Set 8 exercises, 1 hr 9 mins

Dumbbell Bent-Over Row	5x5 reps	rest: 120s
Cable Rear Pulldown (Wide Grip)	4x5 reps	rest: 60s
Cable Seated Row	4x5 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x5 reps	rest: 60s
Barbell Curl	5x5 reps	rest: 120s
Barbell Preacher Curl	4x5 reps	rest: 60s
Cable One-Arm Bicep Curl	4x5 reps	rest: 60s
Bent Knee Hip Raise	4x9 reps	rest: 45s

W8 Shoulder, Traps And Calves Drop Set 7 exercises, 1 hr 17 mins

Dumbbell Seated Shoulder Press	5x5 reps	rest: 120s
Smith Machine Upright Row	4x5 reps	rest: 60s
Cable One-Arm Lateral Raise	4x5 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x5 reps	rest: 60s
Barbell Shrug	5x5 reps	rest: 120s
Machine Seated Calf Raise	5x9 reps	rest: 120s
Calf Press On Leg Press	5x9 reps	rest: 120s

W8 Legs And Abs Drop Set 8 exercises, 1 hr 10 mins

Barbell Squat	5x5 reps	rest: 120s
Barbell Front Squat	4x5 reps	rest: 60s
Machine Leg Extension	4x5 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	5x5 reps	rest: 120s
Machine Seated Leg Curl	4x5 reps	rest: 60s
Bench Hip Thrust	4x5 reps	rest: 45s
Machine Ab Crunch	4x9 reps	rest: 45s
Plank	3x12 reps	rest: 90s

W9 Chest, Triceps, And Calves Pause Set 9 exercises, 2 hrs 7 mins

Barbell Bench Press	5x15 reps	rest: 120s
Dumbbell Incline Bench Press	4x15 reps	rest: 60s
Dumbbell Incline Fly	4x15 reps	rest: 60s
Cable Cross-Over	4x15 reps	rest: 60s
Cable Shoulder Extension	5x15 reps	rest: 60s
Cable One-Arm Tricep Extension	4x15 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x15 reps	rest: 60s
Machine Calf Raise	5x30 reps	rest: 120s
Machine Seated Calf Raise	5x30 reps	rest: 120s

W9 Back, Biceps And Abs Pause Set 10 exercises, 2 hrs 3 mins

Dumbbell Bent-Over Row	5x15 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Cable Seated Row	4x15 reps	rest: 60s
Barbell Curl	5x15 reps	rest: 120s
Dumbbell Incline Curl	4x15 reps	rest: 60s
Dumbbell Concentration Curl	4x15 reps	rest: 60s
Bent Knee Hip Raise	4x30 reps	rest: 45s
Crunch	4x30 reps	rest: 45s
Oblique Crunch	4x30 reps	rest: 45s

W9 Shoulder, Traps And Calves Pause Set 7 exercises, 1 hr 46 mins

Dumbbell Seated Shoulder Press	5x15 reps	rest: 120s
Dumbbell Lateral Raise	4x15 reps	rest: 60s
Dumbbell Upright Row	4x15 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x15 reps	rest: 60s
Smith Machine Shrug	5x15 reps	rest: 120s
Machine Seated Calf Raise	5x30 reps	rest: 120s
Calf Press On Leg Press	5x30 reps	rest: 120s

W9 Legs And Abs Pause Set 8 exercises, 1 hr 42 mins

Barbell Squat	5x15 reps	rest: 120s
Machine Leg Press	4x15 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	5x15 reps	rest: 120s
Machine Leg Curl (Prone)	4x15 reps	rest: 60s
Bent Knee Hip Raise	5x30 reps	rest: 45s
Crunch	4x30 reps	rest: 45s
Plank	3x12 reps	rest: 90s

W10 Chest, Triceps, And Calves Pause Set 9 exercises, 1 hr 50 mins

Barbell Bench Press	5x11 reps	rest: 120s
Dumbbell Incline Bench Press	4x11 reps	rest: 60s
Dumbbell Incline Fly	4x11 reps	rest: 60s
Cable Cross-Over	4x11 reps	rest: 60s
Cable Shoulder Extension	5x11 reps	rest: 60s
Cable One-Arm Tricep Extension	4x11 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x11 reps	rest: 60s
Machine Calf Raise	5x20 reps	rest: 120s
Machine Seated Calf Raise	5x20 reps	rest: 120s

W10 Back, Biceps And Abs Pause Set 10 exercises, 1 hr 45 mins

Dumbbell Bent-Over Row	5x11 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x11 reps	rest: 60s
Cable Shoulder Extension	3x11 reps	rest: 60s
Cable Seated Row	4x11 reps	rest: 60s
Barbell Curl	5x11 reps	rest: 120s
Dumbbell Incline Curl	4x11 reps	rest: 60s
Dumbbell Concentration Curl	4x11 reps	rest: 60s
Hanging Leg Raise	4x19 reps	rest: 45s
Weighted Crunch	4x19 reps	rest: 45s
Dumbbell Side Bend	4x19 reps	rest: 45s

W10 Shoulder, Traps And Calves Pause Set 7 exercises, 1 hr 33 mins

Dumbbell Seated Shoulder Press	5x11 reps	rest: 120s
Dumbbell Lateral Raise	4x11 reps	rest: 60s
Dumbbell Upright Row	4x11 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x11 reps	rest: 60s
Smith Machine Shrug	5x11 reps	rest: 120s
Machine Seated Calf Raise	5x20 reps	rest: 120s
Calf Press On Leg Press	5x20 reps	rest: 120s

W10 Legs And Abs Pause Set 8 exercises, 1 hr 28 mins

Barbell Squat	5x11 reps	rest: 120s
Machine Leg Press	4x11 reps	rest: 60s
Machine Leg Extension	4x11 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	5x11 reps	rest: 120s
Machine Leg Curl (Prone)	4x11 reps	rest: 60s
Hanging Leg Raise	4x19 reps	rest: 45s
Weighted Crunch	4x11 reps	rest: 45s
Side Bridge	4x12 reps	rest: 90s

W11 Chest, Triceps, And Calves Pause Set 9 exercises, 1 hr 38 mins

Barbell Bench Press	5x8 reps	rest: 120s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 60s
Cable One-Arm Tricep Extension	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
Machine Calf Raise	5x14 reps	rest: 120s
Machine Seated Calf Raise	5x14 reps	rest: 120s

W11 Back, Biceps And Abs Pause Set 10 exercises, 1 hr 35 mins

Dumbbell Bent-Over Row	5x8 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Barbell Curl	5x8 reps	rest: 120s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 60s
Bent Knee Hip Raise	4x14 reps	rest: 45s
Cable Kneeling Crunch	4x14 reps	rest: 45s
Oblique Crunch	4x14 reps	rest: 45s

W11 Shoulder, Traps And Calves Pause Set 7 exercises, 1 hr 24 mins

Dumbbell Seated Shoulder Press	5x8 reps	rest: 120s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Upright Row	4x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 60s
Smith Machine Shrug	5x8 reps	rest: 120s
Machine Seated Calf Raise	5x14 reps	rest: 120s
Calf Press On Leg Press	5x14 reps	rest: 120s

W11 Legs And Abs Pause Set 8 exercises, 1 hr 21 mins

Barbell Squat	5x8 reps	rest: 120s
Machine Leg Press	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	5x8 reps	rest: 120s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Bent Knee Hip Raise	4x14 reps	rest: 45s
Cable Kneeling Crunch	4x14 reps	rest: 45s
Cable Wood Chop	4x14 reps	rest: 45s

W12 Chest, Triceps, And Calves Drop Set 9 exercises, 1 hr 27 mins

Barbell Bench Press	5x5 reps	rest: 120s
Dumbbell Incline Bench Press	4x5 reps	rest: 60s
Dumbbell Incline Fly	4x5 reps	rest: 60s
Cable Cross-Over	4x5 reps	rest: 60s
Cable Shoulder Extension	5x5 reps	rest: 60s
Cable One-Arm Tricep Extension	4x5 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x5 reps	rest: 60s
Machine Calf Raise	5x9 reps	rest: 120s
Machine Seated Calf Raise	5x9 reps	rest: 120s

W12 Back, Biceps And Abs Drop Set 10 exercises, 1 hr 22 mins

Dumbbell Bent-Over Row	5x5 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x5 reps	rest: 60s
Cable Shoulder Extension	4x5 reps	rest: 60s
Cable Seated Row	4x5 reps	rest: 60s
Barbell Curl	5x5 reps	rest: 120s
Dumbbell Incline Curl	4x5 reps	rest: 60s
Dumbbell Concentration Curl	4x5 reps	rest: 60s
Bent Knee Hip Raise	4x9 reps	rest: 45s
Machine Ab Crunch	4x9 reps	rest: 45s
	4x9 reps	rest: 45s

W12 Shoulder, Traps And Calves Drop Set 7 exercises, 1 hr 16 mins

Dumbbell Seated Shoulder Press	5x5 reps	rest: 120s
Dumbbell Lateral Raise	4x5 reps	rest: 60s
Dumbbell Upright Row	4x5 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x5 reps	rest: 60s
Smith Machine Shrug	5x5 reps	rest: 120s
Machine Seated Calf Raise	5x9 reps	rest: 120s
Calf Press On Leg Press	5x9 reps	rest: 120s

W12 Legs And Abs Drop Set 8 exercises, 1 hr 14 mins

Barbell Squat	5x5 reps	rest: 120s
Machine Leg Press	4x5 reps	rest: 60s
Machine Leg Extension	4x5 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	5x5 reps	rest: 120s
Machine Leg Curl (Prone)	4x5 reps	rest: 60s
Bent Knee Hip Raise	4x9 reps	rest: 45s
Machine Ab Crunch	4x9 reps	rest: 45s
Plank	4x12 reps	rest: 105s