Entrenapp 01/2023

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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

Push 5 exercises, 0 min

Barbell Push Press Behind the Neck	3x3 reps	rest: 180s
Cable Lower Chest Raise	3x12 reps	rest: 0s
Smith Machine Bench Press	3x8 reps	rest: 120s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 120s
Dumbbell Seated Tricep Press	3x13 reps	rest: 60s

Quads 6 exercises, 0 min

Barbell Deep Squat	3x3 reps	rest: 180s
Hack Squat	3x6 reps	rest: 120s
Dumbbell Lunge	3x12 reps	rest: 90s
Sissy Squat	3x14 reps	rest: 60s
Smith Machine Toe Raise	3x17 reps	rest: 60s
Cable Russian Twist (Stability Ball)	4x25 reps	rest: 60s

Pull 6 exercises, 0 min

Barbell Rack Pull	3x3 reps	rest: 180s
Cable Seated Row	3x6 reps	rest: 120s
Dual Cable Triceps Extension	3x12 reps	rest: 90s
Dumbbell Bent-Over Row	3x13 reps	rest: 60s
Dumbbell Reverse Fly	3x13 reps	rest: 60s
Barbell Preacher Curl	3x13 reps	rest: 60s

Upper 6 exercises, 0 min

Machine Inner Chest Press	3x6 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 120s
Dumbbell Lateral Raise (Side-Lying)	3x12 reps	rest: 90s
Cable One-Arm Lateral Raise	3x14 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 120s
Dip	3x10 reps	rest: 120s

Harms&Back 6 exercises, 0 min

Barbell One-Arm Side Deadlift	3x6 reps	rest: 120s
Machine Leg Curl (Prone)	3x12 reps	rest: 90s
Cable Seated Row	3x6 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Machine Seated Calf Raise	3x17 reps	rest: 60s
Ab Roll	4x20 reps	rest: 60s