Team__Rich

Jan 3rd 2023

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Body by Rich

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14 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full body workout

Full Body 8 exercises, 0 min

Barbell Bench Press	4x10 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 45s
Cable Bicep Curl	4x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 45s
Machine Leg Press	4x10 reps	rest: 45s
Smith Machine Shoulder Press (Close Grip)	4x10 reps	rest: 45s
Smith Machine Squat	4x10 reps	rest: 45s
Weight Plate Rotation	4x10 reps	rest: 45s

Full Body Smith Day 7 exercises, 0 min

Smith Machine Shoulder Press	4x10 reps	rest: 45s
Smith Machine Bench Press (Wide Grip)	4x10 reps	rest: 45s
Smith Machine Bent-Over Row (Reverse Grip)	4x10 reps	rest: 45s
Smith Machine Stiff-Leg Deadlift	4x10 reps	rest: 45s
Smith Machine Upright Row	4x10 reps	rest: 45s
Smith Machine Squat	4x10 reps	rest: 45s
Machine Hammer Curl	4x10 reps	rest: 45s

Full Body Core 9 exercises, 0 min

Full Body Chest 8 exercises, 0 min

Cable Mid Chest Crossover	4x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 45s
Barbell Bench Press	4x10 reps	rest: 45s
Cable Seated Row	4x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 30s
Leverage Decline Chest Press	4x10 reps	rest: 45s
Smith Machine Squat	4x10 reps	rest: 45s
Smith Machine Upright Row	4x10 reps	rest: 45s

Full Body Machine 7 exercises, 0 min

Machine Fly	4x10 reps • 30s	rest: 45s
Dip	4x10 reps	rest: 45s
Parallel Bar Leg Raise	4x10 reps	rest: 45s
Machine Lat Pulldown	4x10 reps	rest: 45s
Machine Lateral Shoulder Raise	4x10 reps	rest: 45s
Machine Leg Curl (Prone)	4x10 reps	rest: 45s
Machine Leg Extension	4x10 reps	rest: 45s

gym sec 3 back and shoulders 7 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s

Gym section 1 abs , arms, cardio 7 exercises, 0 min

Gym section 2 Back and Chest 6 exercises, 0 min

Gym section 3 7 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Elevated Row	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Home 1 12 exercises, 0 min

Barbell Squat	2x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	2x6 reps	rest: 30s
Dumbbell Squat	2x10 reps	rest: 30s
Dumbbell Shoulder Press	2x10 reps	rest: 30s
Dumbbell Upright Row	2x10 reps	rest: 30s
Dumbbell Alternating Front Raise	2x10 reps	rest: 30s
Dumbbell Alternating Deltoid Raise	2x10 reps	rest: 30s
Air Bike	1x30 reps	rest: 45s
Weight Plate Rotation	1x30 reps	rest: 45s
Leg Raise	1x30 reps	rest: 45s
Dumbbell Lateral Raise	2x10 reps	rest: 30s
Dumbbell Bent-Over Row	2x10 reps	rest: 30s

Home full body 12 exercises, 0 min

Dumbbell One-Arm Tricep Extension	2x15 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	2x10 reps	rest: 45s
Push-Up	2x30 reps	rest: 45s
Push-Up (Close Hand)	2x30 reps	rest: 45s
Barbell Military Press	2x10 reps	rest: 45s
Dumbbell Alternating Front Raise	2x10 reps	rest: 45s
Dumbbell Alternating Bicep Curl	2x6 reps	rest: 45s
Barbell Curl	2x10 reps	rest: 45s
Weight Plate Rotation	2x25 reps	rest: 45s
Reverse Crunch	2x25 reps	rest: 45s
Kettlebell Row	2x10 reps	rest: 45s
Barbell Bent-Over Row	2x15 reps	rest: 45s

Leg n shoulder 6 exercises, 0 min

Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Decline Pullover	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Barbell Calf Raise	3x8 reps	rest: 60s
Machine Single-Leg Calf Press	3x8 reps	rest: 60s
Bench Rotational Crunch	3x8 reps	rest: 60s

legs and Abs 9 exercises, 0 min

Machine Single-Leg Curl	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Alternating Reach and Catch	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Snatch from Blocks	3x8 reps	rest: 60s
Barbell Snatch from Blocks	3x8 reps	rest: 60s
Kettlebell Pistol Squat	3x8 reps	rest: 60s