kevenleon

Jul 30th 2019

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Lean , Strong , Intense Cardio

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Every day will start out with 10 15mins of Biking or Running or Stairs to start the blood pumping. Will end every workout with 20 Mins of Stairs or Biking Fast speed. If running you will run at least 3miles . Every rep counts do 1 workout switch to next then dont rest more than 30 secs.

Monday
Wednesday
Friday
Saturday

Chest and Triceps 11 exercises, 3 hrs 5 mins

Barbell Bench Press	3x6 reps	rest: 120s
Barbell Incline Bench Press	3x6 reps	rest: 120s
Dip	3x8 reps	rest: 60s
Machine Fly	3x6 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 60s
Walking	1x0 reps	rest: 60s

Back, Biceps, and Forearm 13 exercises, 1 hr 28 mins

Barbell Deadlift	3x6 reps	rest: 120s
Barbell Bent-Over Row	3x6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Rear Pull-Up (Wide Grip)	3x8 reps	rest: 60s
V Bar Pull-Up	3x8 reps	rest: 60s
Chin-Up (Close Grip)	3x8 reps	rest: 60s
Climber Pull-Up	3x8 reps	rest: 60s

Shoulders and Legs 16 exercises, 3 hrs 37 mins

Barbell Squat	3x6 reps	rest: 120s
Barbell Lunge	3x6 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Shoulder Press	3x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Step Machine	1x0 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Abs 16 exercises, 3 hrs 31 mins

Oblique Crunch	3x16 reps	rest: 60s
Leg Raise	3x16 reps	rest: 60s
Air Bike	3x16 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Sit-Up	3x8 reps	rest: 60s
V-Up	3x8 reps	rest: 60s
Weight Plate Rotation	3x8 reps	rest: 60s
Toe Touches	3x8 reps	rest: 60s
Scissor Kick	3x8 reps	rest: 60s
Indoor Cycling	1x0 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s