weglarzmaciej

Dec 5th 2018

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PPL + extra neck/calf training

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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

Push 10 exercises, 2 hrs 4 mins

	3x8 reps	rest: 60s
Barbell Bench Press	5x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	2x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x8 reps	rest: 60s
	3x8 reps	rest: 60s
	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 60s

Pull 8 exercises, 55 mins

	3x8 reps	rest: 60s
Pull-Up	6x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Pullover	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Legs 6 exercises, 42 mins

Push 2 8 exercises, 59 mins

	4x8 reps	rest: 60s
Barbell Bench Press	5x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Bench Push-Up	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 60s

Pull 2 7 exercises, 57 mins

Pull-Up	4x8 reps	rest: 60s
Dumbbell Bent-Over Row	4x8 reps	rest: 60s
T Bar Row	4x8 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s
Dumbbell Bent-Over Raise	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 60s

Lower 6 exercises, 48 mins

Neck Training + Calfs 5 exercises, 27 mins

Bodyweight Calf Raise	2x8 reps	rest: 60s
Barbell Standing Calf Raise	4x8 reps	rest: 60s
Bodyweight Calf Raise	2x8 reps	rest: 60s
Weight Plate Neck Extension (Prone)	3x8 reps	rest: 60s
Weight Plate Neck Flexion (Supine)	2x8 reps	rest: 60s