sydneyburrns

May 7th 2023

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chances sister

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5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

just some beginner exercises for whatever body part you decide to workout! you do not have to do all of them, i just added a lot of my favorite workouts into each category! <3

Day 3
Day 4
Day 1
Day 2
Day 5

Chest Shoulders Triceps 14 exercises, 0 min

Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s

Glutes & hammies 11 exercises, 0 min

Dumbbell Lunge	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s
Bodyweight Lunge	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Jump Squat	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s

back & biceps 18 exercises, 0 min

Barbell Curl	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s

cardio / abs 13 exercises, 0 min

Air Bike	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Walking	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Jackknife Sit-Up	3x8 reps	rest: 60s
Step Machine	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Jump Rope	3x8 reps	rest: 60s
Frog Sit-Up	3x8 reps	rest: 60s

quads & calves 14 exercises, 0 min

Barbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Jump Squat	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Bodyweight Walking Lunge	3x8 reps	rest: 60s
Bodyweight Squat	3x8 reps	rest: 60s
Kettlebell Front Squat	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s