power bodybuilding - zito

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

pernas e ombros 9 exercises, 1 hr 11 mins

peito e tricipe 8 exercises, 1 hr 0 min

Barbell Bench Press (Wide Grip)	2x15 reps	rest: 60s
Barbell Bench Press	3x5 reps	rest: 120s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Weighted Tricep Dip	3x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12 reps	rest: 60s

bicipe femoral e traps 8 exercises, 1 hr 9 mins

Barbell Squat	3x15 reps	rest: 120s
Barbell Step-Up	3x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Dumbbell Incline Bench Row	3x12 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	5x12 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Smith Machine Shrug	3x10 reps	rest: 60s

costas e bicipe 8 exercises, 1 hr 3 mins

Barbell Romanian Deadlift	2x10 reps	rest: 60s
Barbell Deadlift	3x5 reps	rest: 180s
Barbell Bent-Over Row (Reverse Grip)	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Chin-Up	3x12 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x12 reps	rest: 60s
Cable Preacher Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s