jhirschthe

Sep 15th 2018

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Don't Call It Comeback

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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 and Calves 10 exercises, 1 hr 6 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Hack Calf Raise	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s

Back and abs 11 exercises, 1 hr 11 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Stability Ball Crunch	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Weighted Side Bend	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable One-Arm Seated Row	3x8 reps	rest: 60s

Shoulder And Hamstrings 17 exercises, 1 hr 51 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x8 reps	rest: 60s
Hack Calf Raise	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Kettlebell Pistol Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Dumbbell Posterior Fly on Stability Ball	3x8 reps	rest: 60s

Quads and abs 8 exercises, 51 mins

Biceps, Triceps, and Forearms 14 exercises, 1 hr 32 mins

EZ Bar Curl	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Dumbbell Spider Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Barbell Spider Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s