cyreno.bruno

Sep 28th 2019

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Doggcrapp

DOWNLOADS/VIEWS: 23/5375

RATING: 47 (FROM 17 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

•Rest Pause: in each exercise, you do 3 rest pauses (maximum). Set the weight down and take 10-15 deep breaths, and try again.

•Progression: continue with the same weight until you reach max reps, then increase weight once you do.

•Focus on the negatives: do a negative in a controlled manner. To the point that you could reverse the movement of you wished to.

•The only time you train hamstrings after quads is when you do Romanian and stiff-legged deadlift variations. They only appear in workouts with leg presses or machine hack squats.

here is a pretty general outline of the rep ranges, nothing is written in stone though:

•shoulders usually 11-15RP.

•chest usually 11-15RP.

•triceps could be as low as 11-15RP on some exercises but often higher like 15-20RP or 20-30RP.

•back width usually 15-20RP, could be 11-15RP.

•back thickness, straight set of 12 for rowing movement and usually two sets, one ~8 rep set and one ~4 rep set for deadlifts / rack deadlifts.

•biceps, usually 11-15RP or 15-20RP.

•forearms, straight set of 11-20 reps.

•calves, straight set of 12 reps (5 sec neg, 15 sec stretch).

•hamstrings, leg curls it's 15+ RP for safety reasons (like 15-20RP or 20-30RP etc.), sumo press usually straight set of 12-20 reps, stiff leg deads could be one rather high rep set or two sets (one heavier than the other) etc.

•quads, a 4-8 rep set (or 6-10) followed by a 20 rep widowmaker.

A1 (Chest, Shoulders, Triceps, Back Width, Back Thickness) 10 exercises, 26 mins

Dumbbell Incline Bench Press	1x20.30 reps	rest: 0s
	1x5 reps	rest: 0s
Dumbbell Shoulder Press	1x11.15 reps	rest: 0s
	1x5 reps	rest: 0s
Dip	1x15.20 reps	rest: 0s
	1x5 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	1x15.20 reps	rest: 0s
Barbell Deadlift	2x8,4 reps	rest: 120s
	1x5 reps	rest: 0s
Weight Plate Neck Flexion (Supine)	1x15.30 reps	rest: 0s

B1 (Biceps, Forearms, Calves, Hams, Quads) 9 exercises, 20 mins

Barbell Curl	1x15.20 reps	rest: 0s
Dumbbell Incline Hammer Curl	1x12 reps	rest: 0s
	1x5 reps	rest: 0s
Machine Calf Raise	1x12 reps	rest: 0s
Machine Seated Leg Curl	1x15.20 reps	rest: 0s
Machine Leg Press	2x4.8,20 reps	rest: 0s
	1x5 reps	rest: 0s
	1x5 reps	rest: 0s
Cable Kneeling Crunch	1x20.30 reps	rest: 0s

A2 (Chest, Shoulders, Triceps, Back Width, Back Thickness) 10 exercises, 23 mins

Dumbbell Bench Press	1x20.30 reps	rest: 0s
	1x5 reps	rest: 0s
Barbell Military Press	1x11.15 reps	rest: 0s
	1x5 reps	rest: 0s
Barbell Bench Press (Close Grip)	1x11.15 reps	rest: 0s
	1x5 reps	rest: 0s
Cable Shoulder Extension	1x15.20 reps	rest: 0s
Barbell Bent-Over Row	1x12 reps	rest: 0s
	1x10.12 reps	rest: 0s
Weight Plate Neck Flexion (Supine)	1x15.30 reps	rest: 0s

B2 (Biceps, Forearms, Calves, Hams, Quads) 9 exercises, 20 mins

Barbell Preacher Curl	1x15.20 reps	rest: 0s
Barbell Reverse Curl	1x12 reps	rest: 0s
	1x5 reps	rest: 0s
Machine Seated Calf Raise	1x12 reps	rest: 0s
Machine Leg Curl (Prone)	1x15.20 reps	rest: 0s
Barbell Squat	2x4.8,20 reps	rest: 0s
	1x5 reps	rest: 0s
	1x5 reps	rest: 0s
Cable Wood Chop	1x20.30 reps	rest: 0s

A3 (Chest, Shoulders, Triceps, Back Width, Back Thickness) 10 exercises, 22 mins

Cable Cross-Over	1x11.15 reps	rest: 1s
	1x5 reps	rest: 0s
Dumbbell Seated Shoulder Press	1x11.15 reps	rest: 0s
	1x5 reps	rest: 0s
EZ Bar Tricep Extension	1x15.20 reps	rest: 0s
	1x5 reps	rest: 0s
Chin-Up	1x15.20 reps	rest: 0s
T Bar Row	1x12 reps	rest: 0s
	1x5 reps	rest: 0s
Weight Plate Neck Flexion (Supine)	1x15.30 reps	rest: 0s

B3 (Biceps, Forearms, Calves, Hams, Quads) 9 exercises, 19 mins

Dumbbell Bicep Curl	1x15.20 reps	rest: 0s
Dumbbell Hammer Curl (Cross Body)	1x12 reps	rest: 0s
	1x5 reps	rest: 0s
Smith Machine Reverse Calf Raise	1x12 reps	rest: 0s
Hack Squat	2x6.10,20 reps	rest: 0s
	1x5 reps	rest: 0s
Barbell Romanian Deadlift	1x10.15 reps	rest: 0s
	1x5 reps	rest: 0s
Hanging Leg Raise	1x20.30 reps	rest: 0s