Tomsuttonjr

Mar 13th 2019

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The Blue Print

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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

Rep range depends on if bulking or cutting.
10-20 moderate weight - Cutting
4-8 heavy weight - Bulking

Chest & 2 Exercises for Triceps 11 exercises, 1 hr 34 mins

Barbell Bench Press	4x12 reps	rest: 60s
Barbell Incline Bench Press	4x12 reps	rest: 60s
Barbell Decline Bench Press	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 60s
Weighted Tricep Dip	3x20 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x20 reps	rest: 60s
Hanging Knee Raise	3x15 reps	rest: 45s
Stability Ball Crunch	3x15 reps	rest: 30s
Side Bridge	3x10 reps	rest: 45s

Biceps & 2 Exercises for Back 9 exercises, 1 hr 46 mins

EZ Bar Curl	4x12 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	4x12 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
Barbell Reverse Curl	4x12 reps	rest: 60s
Weighted Pull-Up	3x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 45s
Cable Shoulder Extension	3x20 reps	rest: 60s
Treadmill Running	0x10 reps	rest: 30s

Legs 10 exercises, 2 hrs 0 min

Triceps & 2 Exercises for Chest 8 exercises, 1 hr 14 mins

Weighted Tricep Dip	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown	4x12 reps	rest: 60s
Dumbbell Bench Press	3x20 reps	rest: 60s
Dumbbell Incline Bench Press	3x20 reps	rest: 60s
Cable Wood Chop	3x15 reps	rest: 45s
Cable Kneeling Crunch	3x15 reps	rest: 45s

Back & 2 Exercises for Biceps 9 exercises, 1 hr 22 mins

Barbell Deadlift	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Barbell Curl	3x20 reps	rest: 60s
Cable Rope Hammer Curl	3x20 reps	rest: 60s
Machine Calf Press	1x100 reps	rest: 60s

Shoulders & 2 Exercises for Legs 10 exercises, 1 hr 27 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
Barbell Behind the Back Shrug	3x12 reps	rest: 60s
Barbell Front Squat	3x20 reps	rest: 60s
Machine Single-Leg Extension	3x20 reps	rest: 60s
Machine Ab Crunch	3x15 reps	rest: 45s
	3x15 reps	rest: 45s