Donegains

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

Pull 9 exercises, 1 hr 16 mins

Cable Shoulder Extension	3x15 reps	rest: 0s
Dumbbell Incline Bench Row	3x15 reps	rest: 60s
Barbell Bent-Over Row	5x12 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable One-Arm Seated Row	3x12 reps	rest: 45s
Barbell Spider Curl	4x12 reps	rest: 20s
Cable Rope Face Pull	4x20 reps	rest: 15s
Dumbbell Incline Hammer Curl	4x12 reps	rest: 20s
Barbell Shrug	4x12 reps	rest: 60s

Push 9 exercises, 56 mins

Dumbbell Fly	3x20 reps	rest: 0s
Push-Up	3x20 reps	rest: 60s
	4x8 reps	rest: 60s
Barbell Military Press	3x12 reps	rest: 60s
Leverage Incline Chest Press	3x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 0s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
EZ Bar Tricep Extension	3x12 reps	rest: 0s
Dumbbell Lateral Raise	3x12 reps	rest: 30s

Legs/Abs 10 exercises, 1 hr 22 mins