yannickenlies

Apr 11th 2019

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12 weeks muscle building

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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

dag8 week 2 benen 10 exercises, 1 hr 12 mins

dag15 week benen 8 exercises, 1 hr 1 min

quads and abs 9 exercises, 1 hr 20 mins

chest tricep 9 exercises, 1 hr 5 mins

Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s

dag 9 week2 chest triczp 7 exercises, 1 hr 4 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	4x18,18,18,18 reps	rest: 60s
Dumbbell Incline Fly	4x18 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x18 reps	rest: 60s
Dip	3x14,18 reps	rest: 60s
Cable Shoulder Extension	3x18 reps	rest: 60s
Walking	1x0 reps	rest: 15s

dag16week3 chest tricep 8 exercises, 1 hr 3 mins

Dumbbell Incline Bench Press	2x25.20 reps	rest: 30s
Dumbbell Bench Press	2x25.20 reps	rest: 30s
Dumbbell Fly	3x15 reps	rest: 30s
Cable Cross-Over	3x15 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 30s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	3x20 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x20 reps	rest: 60s

dag10 week 2 shoulders 9 exercises, 2 hrs 25 mins

Dumbbell Seated Shoulder Press	4x20 reps	rest: 60s
Dumbbell Lateral Raise	4x20 reps	rest: 60s
Dumbbell Reverse Fly	4x20 reps	rest: 60s
Dumbbell Incline Shoulder Raise	4x20 reps	rest: 60s
Dumbbell Front Incline Raise	4x18 reps	rest: 60s
Dumbbell Shoulder Shrug	4x20 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Decline Oblique Crunch	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

dag17 week3 shoulders 9 exercises, 1 hr 30 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x20 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x20 reps	rest: 60s
Dumbbell Bent-Over Raise	4x20 reps	rest: 60s
Dumbbell Lateral Raise	4x20 reps	rest: 60s
Barbell Shrug	3x20 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 15s

shoulders trap 5 exercises, 39 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Reverse Fly	5x12 reps	rest: 45s
Barbell Shrug	5x12 reps	rest: 45s

back 7 exercises, 56 mins

dag 11 week2 back 6 exercises, 50 mins

Chin-Up	3x... reps	rest: 120s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable One-Arm Row	3x18 reps	rest: 60s
Leverage Machine Iso Row	3x18 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x18 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x18 reps	rest: 60s

dag18 week3 back 6 exercises, 38 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Deadlift	3x8 reps	rest: 60s

biceps calfs abs 11 exercises, 1 hr 19 mins

Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Wrist Roller	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 15s

dag12 week2 bicep calfs abs 7 exercises, 54 mins

Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable Squat Curl	3x8 reps	rest: 60s
Single-Leg Calf Raise	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 15s

dag19 week 3 biceps calfs abs 10 exercises, 1 hr 26 mins