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Jul 2nd 2019

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Ultimate 2 Weeks Split GainZ

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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

Chest & Triceps GainZ 10 exercises, 1 hr 26 mins

Stationary Bike	1x0 reps	rest: 5s
Barbell Bench Press	8x10 reps	rest: 90s
Dumbbell Pullover	3x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x20 reps	rest: 60s
Cable Shoulder Extension	2x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Dip	3x20 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s

Biceps, Back, Shoulders, & Abs GainZ 27 exercises, 1 hr 44 mins

Stationary Bike	1x0 reps	rest: 5s
EZ Bar Curl	1x21 reps	rest: 30s
EZ Bar Curl (Reverse Grip)	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
Dumbbell One-Arm Row	1x10 reps	rest: 30s
	2x10 reps	rest: 30s
Chin-Up	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
Dumbbell Incline Curl	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
Barbell Bent-Over Row	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
Dumbbell Seated Alternating Front Raise	2x10 reps	rest: 60s
Dumbbell Hammer Curl	1x10 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	1x10 reps	rest: 30s
Dumbbell Bicep Curl	2x8 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	2x15 reps	rest: 30s
Cable Rope Face Pull	2x20 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Hanging Leg Raise	1x10 reps	rest: 30s
Hanging Knee Raise (Rotational)	1x10 reps	rest: 30s
Weight Plate Rotation	2x10 reps	rest: 30s
	1x10 reps	rest: 30s
Air Bike	1x10 reps	rest: 30s
Barbell Press Sit-Up	2x10 reps	rest: 30s

Legs & Abs GainZ 13 exercises, 1 hr 29 mins

Stationary Bike	1x0 reps	rest: 5s
Barbell Squat	9x5 reps	rest: 180s
Barbell Sumo Deadlift	3x10 reps	rest: 120s
Machine Calf Raise	2x10 reps	rest: 30s
Machine Leg Press	3x10 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s
Barbell Bulgarian Split Squat	2x10 reps	rest: 60s
Air Bike	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
Scissor Kick	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
	1x10 reps	rest: 30s

Chest, Triceps, & Shoulders GainZ 13 exercises, 1 hr 16 mins

Stationary Bike	1x0 reps	rest: 5s
Barbell Bench Press	2x10 reps	rest: 30s
Dumbbell Bench Press	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	2x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	2x15 reps	rest: 60s
Dumbbell Seated One-Arm Supported Tricep Extension	2x10 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	2x10 reps	rest: 45s
Dip	2x10 reps	rest: 30s
Cable Lower Chest Raise	3x10 reps	rest: 30s
Cable Cross-Over	3x10 reps	rest: 30s

Back, Biceps, & Legs GainZ 15 exercises, 1 hr 42 mins

Stationary Bike	1x0 reps	rest: 5s
Barbell Deadlift	8x10 reps	rest: 180s
Pull-Up	3x15 reps	rest: 60s
Chin-Up	1x15 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Barbell Hip Thrust	2x10 reps	rest: 60s
Barbell Lunge	2x10 reps	rest: 60s
Machine Calf Raise	2x10 reps	rest: 60s
Machine Single-Leg Curl	2x10 reps	rest: 60s
	2x10 reps	rest: 60s
	1x10 reps	rest: 30s
Dumbbell Hammer Curl (Cross Body)	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	2x10 reps	rest: 60s

Chest & Abs GainZ 15 exercises, 1 hr 27 mins

Stationary Bike	1x10 reps	rest: 5s
Barbell Bench Press	10x5 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Around the World	3x10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Leverage Decline Chest Press	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 30s
Dragon Flag	1x10 reps	rest: 30s
Air Bike	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
Weight Plate Rotation	1x10 reps	rest: 30s
	1x10 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	1x10 reps	rest: 30s

Shoulders, Arms, & Back GainZ 14 exercises, 1 hr 20 mins

Stationary Bike	1x0 reps	rest: 5s
Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	2x10 reps	rest: 60s
	2x21 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	2x10 reps	rest: 60s
EZ Bar Tricep Extension	2x15 reps	rest: 60s
Dumbbell Seated Tricep Press	2x15 reps	rest: 30s
Pull-Up	3x10 reps	rest: 60s
Chin-Up	2x10 reps	rest: 60s
Cable Rope Hammer Curl	2x20 reps	rest: 30s
Cable Tricep Pushdown (Rope)	2x20 reps	rest: 30s
Dumbbell One-Arm Row	2x10 reps	rest: 60s
Dumbbell Shoulder Shrug	2x10 reps	rest: 30s
T Bar Row	3x10 reps	rest: 60s

Leg & Abs GainZ 12 exercises, 1 hr 27 mins

Chest, Shoulders, & Arms GainZ 14 exercises, 1 hr 23 mins

Stationary Bike	1x0 reps	rest: 5s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	2x15 reps	rest: 30s
Dip	4x10 reps	rest: 60s
Cable Shoulder Extension	2x20 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Alternating Front Raise	2x10 reps	rest: 30s
Dumbbell Reverse Fly (Prone)	3x10 reps	rest: 30s
Barbell Preacher Curl	3x10 reps	rest: 30s
Dumbbell One-Arm Preacher Hammer Curl	2x10 reps	rest: 30s
	2x10 reps	rest: 30s
Cable Rope Face Pull	2x10 reps	rest: 30s
Cable Lateral Raise	3x10 reps	rest: 30s

Back & Legs GainZ 11 exercises, 1 hr 26 mins

Stationary Bike	1x10 reps	rest: 5s
Barbell Deadlift	7x5 reps	rest: 120s
Barbell Sumo Deadlift	3x8 reps	rest: 120s
Smith Machine Single-Leg Calf Raise	3x10 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	2x10 reps	rest: 60s
Barbell Hip Thrust	3x10 reps	rest: 60s
Machine Single-Leg Curl	4x10 reps	rest: 60s
Leverage Machine Iso Row	2x10 reps	rest: 60s
Machine Iso Lateral High Row	3x10 reps	rest: 60s
Cable Seated Row	2x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x10 reps	rest: 60s