jaeson

Nov 28th 2013

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Ladies Delight

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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

get the body the 'Ladies' will be 'delighted' to see!!!

Legs 10 exercises, 1 hr 37 mins

Chest & Tricep 10 exercises, 1 hr 16 mins

Barbell Decline Bench Press	4x10 reps	rest: 45s
Dumbbell Incline Bench Press	4x10 reps	rest: 45s
Dumbbell Seated Tricep Press	4x10 reps	rest: 45s
Machine Fly	4x10 reps	rest: 45s
Machine Tricep Extension	4x10 reps	rest: 45s
	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 45s
Machine Bench Press	4x10 reps	rest: 45s
	4x10 reps	rest: 45s

Back & Bicep 12 exercises, 1 hr 36 mins

Cable Seated Row	4x10 reps	rest: 45s
Dumbbell Alternating Seated Curl	4x10 reps	rest: 45s
Dumbbell One-Arm Row	4x10 reps	rest: 45s
Dumbbell Incline Curl	4x10 reps	rest: 45s
Barbell Bent-Over Row	4x10 reps	rest: 45s
Barbell Deadlift	4x10 reps	rest: 45s
Smith Machine Bent-Over Row	4x10 reps	rest: 45s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 45s
Cable Shoulder Extension	4x10 reps	rest: 45s
Preacher Curl Machine	4x10 reps	rest: 45s
Pull-Up	4x10 reps	rest: 45s
Cable One-Arm Lat Pulldown	4x10 reps	rest: 45s

Shoulders 10 exercises, 1 hr 18 mins

Dumbbell Seated Shoulder Press	4x10 reps	rest: 45s
Dumbbell Lateral Raise	4x10 reps	rest: 45s
Dumbbell Front Raise	4x10 reps	rest: 45s
Dumbbell Shoulder Shrug	4x10 reps	rest: 45s
Machine Reverse Fly	4x10 reps	rest: 45s
Cable Deltoid Raise	4x10 reps	rest: 45s
Cable External Rotation	4x10 reps	rest: 45s
Machine Deltoid Raise	4x10 reps	rest: 45s
Smith Machine Shoulder Press	4x10 reps	rest: 45s
Barbell Shoulder Press	4x10 reps	rest: 45s

Chest & Back 8 exercises, 1 hr 4 mins

Barbell Bench Press	4x10 reps	rest: 45s
Barbell Incline Bench Press	4x10 reps	rest: 45s
Barbell Decline Bench Press	4x10 reps	rest: 45s
Dumbbell Bench Press	4x10 reps	rest: 45s
Cable Seated Row	4x10 reps	rest: 45s
Machine Fly	4x10 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 45s
Machine Lat Pulldown	4x10 reps	rest: 45s

Arms 8 exercises, 1 hr 3 mins

EZ Bar Curl (Reverse Grip)	4x10 reps	rest: 45s
EZ Bar Close Grip Curl	4x10 reps	rest: 45s
EZ Bar French Press	4x10 reps	rest: 45s
Dumbbell Supinated One-Arm Wrist Curl	4x10 reps	rest: 45s
Dumbbell Incline Hammer Curl	4x10 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	4x10 reps	rest: 45s
Preacher Curl Machine	4x10 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 45s

Abs, Cardio 8 exercises, 1 hr 29 mins

Machine Ab Crunch	4x15 reps	rest: 45s
Dumbbell Side Bend	4x15 reps	rest: 45s
Stability Ball Crunch	4x15 reps	rest: 45s
Parallel Bar Hip Raise	4x15 reps	rest: 45s
Parallel Bar Leg Raise	4x15 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 30s
Smith Machine Incline Bench Press	4x10 reps	rest: 45s
Machine Seated Row	4x10 reps	rest: 45s