JrewMartel

Jul 4th 2019

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5 Day Blast

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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

Stretch and roll full body after workout. Hard focus on reps with mind/muscle connection and flex on contract. Cardio- HIIT for 15-20 min 2-3 times per week AFTER lift session. Core optional but recommended. last rep should be just under failure.

Monday
Wednesday
Tuesday
Thursday
Friday

Chest/Tris 9 exercises, 1 hr 4 mins

Dip	5x10 reps	rest: 30s
Dumbbell Incline Bench Press	2x15 reps	rest: 30s
Dumbbell Incline Bench Press	5x8 reps	rest: 30s
Dumbbell Incline Fly	5x12 reps	rest: 30s
Cable Lower Chest Raise	4x12 reps	rest: 30s
EZ Bar Tricep Extension	2x15 reps	rest: 30s
EZ Bar Tricep Extension	5x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 30s
Air Bike	3x10 reps	rest: 30s

Back/Bis 11 exercises, 1 hr 22 mins

Pull-Up	5x5 reps	rest: 30s
Dumbbell Bent-Over Row	5x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 30s
Cable Seated Row	4x12 reps	rest: 30s
Barbell Curl	4x8 reps	rest: 30s
Dumbbell Alternating Incline Curl	3x6 reps	rest: 30s
Dumbbell Alternating Bicep Curl	2x15 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 30s
Barbell Reverse Curl	4x15 reps	rest: 30s
Dumbbell Seated One-Arm Wrist Curl	4x20 reps	rest: 30s
Dumbbell Reverse Wrist Curl	4x20 reps	rest: 30s

Legs/Shoulders 12 exercises, 1 hr 30 mins

Dumbbell Seated Arnold Press	2x15 reps	rest: 30s
Dumbbell Seated Arnold Press	5x12 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 30s
Dumbbell Lateral Raise	4x12 reps	rest: 30s
Dumbbell Bent-Over Raise	4x12 reps	rest: 30s
Cable Rope Face Pull	3x20 reps	rest: 30s
Dumbbell Shoulder Shrug	4x12 reps	rest: 30s
Machine Leg Press	2x20 reps	rest: 30s
Machine Leg Press	5x15 reps	rest: 30s
Machine Seated Leg Curl	4x12 reps	rest: 30s
Calf Press On Leg Press	5x20 reps	rest: 30s
Machine Leg Extension	4x12 reps	rest: 30s

Chest/Tris 8 exercises, 54 mins

Leverage Incline Chest Press	2x15 reps	rest: 30s
Leverage Incline Chest Press	5x8 reps	rest: 30s
Dumbbell Pullover	4x12 reps	rest: 30s
Push-Up	3x20 reps	rest: 30s
Machine Fly	3x15 reps	rest: 30s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 30s
Cable Shoulder Extension	4x8 reps	rest: 30s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 30s

Back/Bis 8 exercises, 57 mins

Pull-Up	3x6 reps	rest: 30s
Leverage Machine Iso Row	5x8 reps	rest: 30s
Machine Lat Pulldown	5x12 reps	rest: 30s
Dumbbell One-Arm Row	4x6 reps	rest: 30s
Chin-Up	5x5 reps	rest: 30s
EZ Bar Curl	4x6 reps	rest: 30s
Barbell Preacher Curl	5x12 reps	rest: 30s
Barbell Reverse Curl	5x12 reps	rest: 30s