eliasdkarlsen

Jul 9th 2019

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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

Upper body 15 exercises, 1 hr 32 mins

Barbell Bench Press	4x4 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x6 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Barbell Push Press	3x4 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 30s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Plank	1x8 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 45s
Crunch	3x12 reps	rest: 45s

Leg day (traps and neck) 9 exercises, 1 hr 3 mins

Push 9 exercises, 1 hr 1 min

Cable Cross-Over	4x8 reps	rest: 60s
Cable Lower Chest Raise	4x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 45s

Pull 9 exercises, 1 hr 3 mins

Cable Lat Pulldown (Wide Grip)	4x6 reps	rest: 60s
Cable Seated Row	4x6 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Plank	1x8 reps	rest: 30s
Leg Raise	4x15 reps	rest: 60s
Bench Crunch	3x15 reps	rest: 60s

Full body 8 exercises, 1 hr 3 mins

Legs (traps and neck) 11 exercises, 1 hr 11 mins