Medal Building Lean Mass

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Goal: Increase weight on the last SET of every exercise and if you can do as many reps as you did on the first set, Start at the increased weight the following week!

Chest / Abbs / Cardio 5 exercises, 44 mins

Barbell Bench Press	4x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Pullover (Stability Ball)	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Parallel Bar Leg Raise	4x20 reps	rest: 60s

Chest / Abbs / Cardio 0 exercises, 0 min

Legs / Abbs 0 exercises, 0 min

Cardio / Abbs / Core 7 exercises, 1 hr 14 mins

Treadmill Running	0x0 reps	rest: 20s
Bench Crunch	3x20 reps	rest: 60s
Cable Kneeling Crunch	3x15 reps	rest: 60s
Decline Bench Leg Raise	3x20 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x20 reps	rest: 60s
Bench Oblique Crunch	3x20 reps	rest: 60s
Cable Wood Chop	3x20 reps	rest: 60s

Shoulders / Tricep 0 exercises, 0 min

Back / Bicep 7 exercises, 54 mins

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 120s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Spider Curl	3x12 reps	rest: 60s