Soulder focus

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back and Abs 8 exercises, 1 hr 18 mins

Chest and Triceps 9 exercises, 2 hrs 3 mins

Barbell Incline Bench Press	3x18 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Machine Assisted Dip	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x18 reps	rest: 60s
Treadmill Running	1x1 reps	rest: 60s

Legs 4 exercises, 39 mins

Traps and Abs 8 exercises, 56 mins

Machine Assisted Pull-Up	3x18 reps	rest: 0s
Oblique Crunch	3x18 reps	rest: 60s
Barbell Shrug	3x18 reps	rest: 0s
Decline Crunch	3x18 reps	rest: 60s
Dumbbell Shoulder Shrug	3x18 reps	rest: 0s
Dumbbell Side Bend	3x18 reps	rest: 60s
Barbell Behind the Back Shrug	3x18 reps	rest: 0s
Side Jacknife	3x18 reps	rest: 60s

Back 4 exercises, 54 mins

Barbell Bent-Over Row	4x12 reps	rest: 120s
Barbell Deadlift	3x20 reps	rest: 120s
Dumbbell Bent-Over Row	4x15 reps	rest: 120s
Cable Rope Seated Crossover Row	4x15 reps	rest: 120s

Shoulders and Biceps 12 exercises, 2 hrs 17 mins

Cable Lateral Raise	3x12 reps	rest: 0s
Dumbbell Reverse Fly	3x10 reps	rest: 60s
Cable Deltoid Raise	3x6 reps	rest: 0s
Dumbbell External Rotation	3x12 reps	rest: 60s
Barbell Rear Military Press	3x10 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Cable Reverse Fly	3x18 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x12 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 60s
Treadmill Running	1x1 reps	rest: 60s