TimHite

Jul 28th 2019

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5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

dumbbells basically with running

Chest, Triceps 11 exercises, 2 hrs 9 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Running	1x0 reps	rest: 60s

Back, Biceps, Shoulders 9 exercises, 1 hr 54 mins

Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Arnold Press	3x8 reps	rest: 60s
Dumbbell Seated Dublin Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Legs, Abs, Glutes 12 exercises, 2 hrs 11 mins

Chest, Triceps 11 exercises, 2 hrs 9 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Walking	1x0 reps	rest: 60s

Back, Biceps, Shoulders 9 exercises, 1 hr 54 mins

Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Arnold Press	3x8 reps	rest: 60s
Dumbbell Seated Dublin Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Running	1x0 reps	rest: 60s

Legs, Abs, Glutes 12 exercises, 2 hrs 11 mins