vitormattos' workout

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3 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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Posterior chain! 6 exercises, 47 mins

Barbell Good Morning	3x10 reps • 60s	rest: 60s
Barbell Deadlift	5x8 reps • 60s	rest: 60s
Smith Machine Stiff-Leg Deadlift	4x10 reps • 60s	rest: 60s
Machine Leg Curl (Prone)	3x12 reps • 60s	rest: 60s
	4x10 reps • 60s	rest: 60s
Machine Calf Press	4x15 reps • 60s	rest: 60s

Chest and triceps 6 exercises, 43 mins

Barbell Incline Bench Press	4x12 reps • 60s	rest: 60s
Barbell Bench Press	4x8 reps • 60s	rest: 60s
Dumbbell Decline Bench Press	3x8 reps • 60s	rest: 60s
Machine Fly	3x12 reps • 60s	rest: 60s
Smith Machine Bench Press (Close Grip)	4x10 reps • 60s	rest: 60s
EZ Bar Tricep Extension	3x12 reps • 60s	rest: 60s

Godzilla QuadZ 5 exercises, 43 mins

Barbell Squat	5x10 reps • 60s	rest: 60s
Machine Leg Press	4x10 reps • 60s	rest: 60s
Barbell Bulgarian Split Squat	4x12 reps • 60s	rest: 60s
Machine Leg Extension	4x12 reps • 60s	rest: 60s
Barbell Hip Thrust	4x8 reps • 60s	rest: 60s

Back and Arms 7 exercises, 52 mins

Pull-Up	4x12 reps • 60s	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps • 60s	rest: 60s
Cable V Bar Pulldown	4x10 reps • 60s	rest: 60s
Barbell Bent-Over Row	3x15 reps • 60s	rest: 60s
T Bar Row	3x15 reps • 60s	rest: 60s
EZ Bar Curl	4x12 reps • 60s	rest: 60s
Dumbbell Alternating Hammer Curl	3x15 reps • 60s	rest: 60s