BenH

Dec 13th 2013

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Heavy weights & supersets.

Chest / Arms 13 exercises, 1 hr 13 mins

Barbell Bench Press	7x5 reps	rest: 60s
	4x15,12,8,8 reps	rest: 60s
Dumbbell Incline Fly	4x15,12,8 reps	rest: 60s
Dumbbell Incline Bench Press	4x15,12,8,8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x15,12,8 reps	rest: 60s
	3x15,12,18 reps	rest: 60s
	3x15,12,8 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x5 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x15,12,8,8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x15,12,8,8 reps	rest: 60s
Push-Up (Close Hand)	3x15,12,8 reps	rest: 60s
Bench Dip	1x0 reps	rest: 60s
	1x1 reps	rest: 60s

Legs / Abs 11 exercises, 1 hr 4 mins

Barbell Deep Squat	5x5 reps	rest: 60s
	4x15,12,8,8 reps	rest: 60s
Dumbbell Lunge	3x15,12,8 reps	rest: 60s
Dumbbell Reverse Lunge	3x15,12,8 reps	rest: 60s
Dumbbell Squat	3x15,12,8 reps	rest: 60s
	3x15,12,8 reps	rest: 60s
	3x15,12,8 reps	rest: 60s
Single-Leg Calf Raise	2x30 reps	rest: 30s
Dumbbell Seated Calf Raise	2x30 reps	rest: 30s
	2x1 reps	rest: 30s
Barbell Kneeling Wrist Curl (Palms Up)	5x10 reps	rest: 60s

Back / Arms 13 exercises, 55 mins

Barbell Bent-Over Row	5x5 reps	rest: 30s
Dumbbell Deadlift	4x15,12,8,8 reps	rest: 30s
	4x15,12,8,8 reps	rest: 30s
Pull-Up	3x10 reps	rest: 30s
EZ Bar Bent-Over Row (Reverse Grip)	3x15,12,8 reps	rest: 30s
Dumbbell One-Arm Row	3x15,12,8 reps	rest: 30s
	3x15,12,8 reps	rest: 30s
Barbell Curl	5x5 reps	rest: 30s
Chin-Up (Close Grip)	3x10 reps	rest: 30s
	4x15,12,8,8 reps	rest: 30s
	3x15,12,8 reps	rest: 30s
EZ Bar Curl	4x15,12,8,8 reps	rest: 30s
Hanging Knee Raise	2x10 reps	rest: 30s

Shoulders / Abs 12 exercises, 1 hr 5 mins

Barbell Shoulder Press	5x5 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x15,12,8,8 reps	rest: 60s
Dumbbell Lateral Raise	3x15,12,8 reps	rest: 60s
Dumbbell Upright Row	4x15,12,8,8 reps	rest: 60s
	3x15,12,8 reps	rest: 60s
	3x15,12,8 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x15,12,8 reps	rest: 60s
Barbell Shrug	5x5 reps	rest: 60s
Dumbbell Shoulder Shrug	4x15,12,8,8 reps	rest: 60s
	3x15,12,8 reps	rest: 60s
	2x12,8 reps	rest: 60s
	2x1 reps	rest: 60s

Cardio / Abs 4 exercises, 56 mins

WEEK 1 (6WK ARMS) chest wk 1 5 exercises, 49 mins

Dumbbell Seated Tricep Press	5x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x8 reps	rest: 60s
Barbell Curl	5x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	5x8 reps	rest: 60s
Barbell Preacher Curl	5x8 reps	rest: 60s

WEEK 2 (6 WK ARMS) back wk 2 6 exercises, 1 hr 22 mins

EZ Bar Curl	3x25 reps	rest: 60s
Cable One-Arm High Curl	3x25 reps	rest: 60s
Cable One-Arm Bicep Curl	3x25 reps	rest: 60s
Dip	3x100 reps	rest: 60s
Dumbbell Seated Tricep Press	3x25 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x25 reps	rest: 60s

WEEK 2 (6 WK ARMS) chest wk 2 6 exercises, 58 mins

Cable Shoulder Extension	3x20 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x20 reps	rest: 60s
Dumbbell Seated Tricep Press	3x20 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x20 reps	rest: 60s
Dumbbell Alternating Preacher Curl	3x20 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x20 reps	rest: 60s

WEEK 3 (6 WK ARMS) back wk 3 6 exercises, 45 mins

Dumbbell Concentration Curl	3x12 reps	rest: 60s
Cable One-Arm Bicep Curl	3x12 reps	rest: 60s
Machine Hammer Curl	3x12 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Bench Dip	3x12 reps	rest: 60s

WEEK 3 (6 WK ARMS) chest wk 3 5 exercises, 49 mins

Dumbbell Seated Tricep Press	5x8 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 60s
Barbell Curl	5x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	5x8 reps	rest: 60s
Barbell Preacher Curl	5x8 reps	rest: 60s

WEEK 3 (6 WK ARMS) legs wk 3 SUPER SET 4 exercises, 35 mins

Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	4x10 reps	rest: 60s