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Cupcake?

abood07

Mar 21st 2023

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Cupcake?

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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

1- 3 days a week for busy life style .
2- easy to do .
3- most common equipments used .
4- mixed of compound exercises and explosive exercises.

Tuesday
Thursday
Sunday
Thursday
Sunday

back ? (Tuesday) 7 exercises, 22 mins

	Dynamic Back Stretch	1x8 reps • 10s	rest: 0s
	Chin-Up	2x8 reps • 30s	rest: 0s
	Dumbbell Deadlift	2x8 reps • 30s	rest: 120s
	Pull-Up	2x8 reps • 30s	rest: 0s
	Assisted Hyperextension	2x8 reps • 30s	rest: 120s
	Dumbbell One-Arm Preacher Curl	3x8 reps • 30s	rest: 60s
	Dumbbell Incline Curl	3x8 reps • 30s	rest: 60s

Abs & bump ? (Thursday) 14 exercises, 39 mins

	Knee Circles	1x8 reps • 10s	rest: 0s
	Leg Swing	1x8 reps • 10s	rest: 0s
	Dumbbell Lunge	3x8 reps • 60s	rest: 20s
	Glute Kickback	3x8 reps • 30s	rest: 20s
	Dumbbell Step-Up	3x8 reps • 60s	rest: 20s
	Bridge	3x8 reps • 30s	rest: 60s
	Leg Raise	4x8 reps • 20s	rest: 0s
	Air Bike	4x16 reps • 20s	rest: 0s
	Crunch	4x8 reps • 20s	rest: 0s
	Alternating Heel Touch	4x20 reps • 20s	rest: 0s
	Reverse Crunch	4x8 reps • 20s	rest: 0s
	Weight Plate Russian Twist	4x16 reps • 20s	rest: 180s
	Sphinx	1x8 reps • 10s	rest: 0s
	Cross Leg Erector Spinae	1x8 reps • 10s	rest: 0s

Chest ? (Thursday) 9 exercises, 29 mins

	Dynamic Chest Stretch	1x8 reps • 10s	rest: 0s
	Medicine Ball Chest Pass	3x8 reps • 30s	rest: 40s
	Dumbbell Incline Bench Press	3x8 reps • 30s	rest: 60s
	Dumbbell Incline Fly	3x8 reps • 30s	rest: 40s
	Barbell Bench Press	3x8 reps • 30s	rest: 60s
	Machine Fly	3x8 reps • 30s	rest: 40s
	Dumbbell Press (Close Grip)	3x8 reps • 30s	rest: 60s
	Dumbbell Tricep Extension (Supine)	3x8 reps • 30s	rest: 40s
	Tricep Stretch	1x8 reps • 10s	rest: 0s

Legs ? (Sunday) 11 exercises, 36 mins

	Knee Circles	1x8 reps • 10s	rest: 0s
	Leg Swing	1x8 reps • 10s	rest: 0s
	Dumbbell Lunge	3x8 reps • 50s	rest: 60s
	Barbell Deep Squat	3x8 reps • 30s	rest: 60s
	Barbell Hip Thrust	3x8 reps • 30s	rest: 60s
	Machine Leg Extension	3x8 reps • 30s	rest: 60s
	Machine Seated Leg Curl	3x8 reps • 30s	rest: 60s
	Kneeling Hip Extension	3x8 reps • 30s	rest: 0s
	Machine Leg Press	3x8 reps • 30s	rest: 0s
	Calf Press On Leg Press	3x8 reps • 20s	rest: 40s
	Dumbbell Seated Calf Raise	3x8 reps • 20s	rest: 60s

Shoulders ????? (Sunday) 10 exercises, 31 mins

	Shoulder Rotation	1x10 reps • 10s	rest: 0s
	Arm Circles	1x10 reps • 10s	rest: 0s
	Barbell Clean and Jerk	3x8 reps • 50s	rest: 60s
	Dumbbell Reverse Fly	3x8 reps • 30s	rest: 60s
	Dumbbell Lateral Raise	3x8 reps • 30s	rest: 60s
	Dumbbell Front Raise	3x8 reps • 30s	rest: 60s
	Machine Deltoid Raise	3x8 reps • 30s	rest: 60s
	Cable Rope Face Pull	3x15 reps • 50s	rest: 60s
	Shoulder Stretch	1x8 reps • 10s	rest: 0s
	Upward Stretch	1x1 reps • 10s	rest: 0s

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