tejmashub

Mar 29th 2023

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March 20th 2023 - Tejas

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6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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Push 12 exercises, 1 hr 16 mins

Push-Up	3x8 reps	rest: 0s
Machine Fly	3x16 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x12 reps • 60s	rest: 120s
Leverage Chest Press	2x12 reps • 60s	rest: 60s
Cable Mid Chest Crossover	3x16 reps • 60s	rest: 60s
Cable Lower Chest Raise	2x16 reps • 60s	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps • 60s	rest: 120s
Dumbbell Lateral Raise	2x20 reps • 60s	rest: 120s
Machine Deltoid Raise	2x12 reps • 60s	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps • 60s	rest: 120s
Cable Shoulder Extension	3x16 reps • 60s	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x16 reps • 60s	rest: 60s

Pull 12 exercises, 1 hr 29 mins

T Bar Row	5x12 reps • 60s	rest: 120s
Barbell Bent-Over Row	5x12 reps • 60s	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps • 60s	rest: 90s
Dumbbell One-Arm Row	4x12 reps • 60s	rest: 0s
Pull-Up	2x8 reps • 60s	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps • 60s	rest: 60s
Cable Shoulder Extension	3x16 reps • 60s	rest: 60s
Machine Reverse Fly	3x12 reps • 60s	rest: 120s
Cable Incline Bicep Curl	3x16 reps • 60s	rest: 60s
Cable Bicep Curl	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Hammer Curl	2x20 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	2x20 reps • 60s	rest: 60s

Legs - Quads + abs 15 exercises, 1 hr 17 mins

Barbell Squat	3x12 reps • 60s	rest: 120s
Hack Squat	3x12 reps • 60s	rest: 120s
Machine Leg Press	2x12 reps • 60s	rest: 120s
Machine Single-Leg Press	4x12 reps • 60s	rest: 60s
Machine Hip Abduction	2x16 reps • 60s	rest: 60s
Machine Hip Adduction	2x16 reps • 60s	rest: 60s
Machine Leg Extension	3x16 reps • 60s	rest: 60s
Machine Single-Leg Extension	4x8 reps • 60s	rest: 60s
Machine Seated Calf Raise	2x20 reps • 60s	rest: 0s
Machine Calf Raise	2x20 reps • 60s	rest: 60s
Hanging Leg Raise	2x16 reps • 60s	rest: 0s
Weighted Crunch	2x16 reps • 60s	rest: 0s
Seated Leg Tuck	2x16 reps • 60s	rest: 0s
Cable Kneeling Crunch	2x16 reps • 60s	rest: 60s
Cable Pallof Press with Rotation	4x20 reps • 60s	rest: 0s

Chill 0 exercises, 0 min

Chest + Back + shoulders 12 exercises, 1 hr 26 mins

Barbell Deadlift	4x8 reps • 60s	rest: 120s
Barbell Bench Press	4x8 reps • 60s	rest: 120s
Machine Fly	2x16 reps • 60s	rest: 60s
Dumbbell Bench Press	3x12 reps • 60s	rest: 0s
Dumbbell Incline Bench Row	3x12 reps • 60s	rest: 120s
Weighted Tricep Dip	3x12 reps • 60s	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x12 reps • 60s	rest: 120s
Cable Cross-Over	3x16 reps • 60s	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x12 reps • 60s	rest: 60s
Cable Rope Face Pull	2x16 reps • 60s	rest: 60s
Dumbbell Seated Shoulder Press	2x12 reps • 60s	rest: 60s
Dumbbell Lateral Raise	2x40 reps • 60s	rest: 60s

Legs - Hams + Arms + abs 11 exercises, 59 mins

Hack Squat (Reverse Position)	3x12 reps • 60s	rest: 120s
Barbell Hip Thrust	3x12 reps • 60s	rest: 0s
Barbell Bulgarian Split Squat	4x8 reps • 60s	rest: 120s
Barbell Romanian Deadlift	2x12 reps • 60s	rest: 60s
Machine Leg Curl (Prone)	2x10 reps • 60s	rest: 0s
Cable Rope Hammer Curl	3x16 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x16 reps • 60s	rest: 0s
Cable Rope Overhead Tricep Extension	3x16 reps • 60s	rest: 60s
Barbell Spider Curl	3x16 reps • 60s	rest: 60s
Hanging Leg Raise	2x16 reps • 60s	rest: 0s
Cable Kneeling Crunch	2x8 reps • 60s	rest: 60s