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Workout

educrux

Dec 10th 2013

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Workout

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2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Wednesday
Friday

Chest, Biceps and Forearm 11 exercises, 1 hr 28 mins

	Barbell Incline Bench Press	3x10 reps	rest: 60s
	Barbell Bench Press	3x10 reps	rest: 60s
	Barbell Decline Bench Press	3x10 reps	rest: 60s
	Dumbbell Pullover on Stability Ball	3x10 reps	rest: 60s
	Cable Cross-Over	7x8 reps	rest: 30s
	Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 60s
	Dumbbell Incline Alternating Hammer Curl	3x10 reps	rest: 60s
	Barbell Preacher Curl	3x10 reps	rest: 60s
	Cable One-Arm Bicep Curl	7x8 reps	rest: 30s
	Barbell Kneeling Wrist Curl (Palms Up)	7x10 reps	rest: 30s

Back and Triceps 10 exercises, 1 hr 14 mins

	Machine Lat Pulldown	3x10 reps	rest: 60s
	Cable Shoulder Extension	3x10 reps	rest: 60s
	Dumbbell One-Arm Row	3x10 reps	rest: 60s
	Barbell Deadlift	3x10 reps	rest: 60s
	Machine Seated Row	7x8 reps	rest: 30s
	EZ Bar Tricep Extension	3x10 reps	rest: 60s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
	Cable Shoulder Extension	7x8 reps	rest: 30s

Legs and Shoulders 12 exercises, 1 hr 29 mins

	Barbell Deep Squat	3x10 reps	rest: 60s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Seated Leg Curl	3x10 reps	rest: 60s
	Machine Hip Abduction	3x10 reps	rest: 60s
	Machine Leg Press	7x8 reps	rest: 30s
	Machine Calf Press	7x8 reps	rest: 30s
	Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 60s
	Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
	Smith Machine Shoulder Press (Close Grip)	7x8 reps	rest: 30s
	Cable Shrug	3x10 reps	rest: 60s

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