Ruyman CDGC 2

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

CHEST 14 exercises, 1 hr 18 mins

BACK 16 exercises, 1 hr 13 mins

Chin-Up (Close Grip)	1x10 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	1x8 reps	rest: 90s
Chin-Up (Close Grip)	1x10 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	1x8 reps	rest: 90s
Chin-Up (Close Grip)	1x10 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	1x8 reps	rest: 90s
Chin-Up (Close Grip)	1x10 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	1x8 reps	rest: 90s
EZ Bar Bent-Over Row (Reverse Grip)	4x16 reps	rest: 90s
	1x10 reps	rest: 90s
	1x8 reps	rest: 90s
	1x8 reps	rest: 90s
	1x6 reps	rest: 90s
Cable Shoulder Extension	4x12 reps	rest: 90s
Dumbbell Incline Curl	2x10 reps	rest: 90s
Dumbbell Incline Curl	2x8 reps	rest: 90s

LEGS 19 exercises, 1 hr 21 mins

SHOULDERS 24 exercises, 1 hr 51 mins

Dumbbell Seated Shoulder Press	1x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	1x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	1x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	1x6, reps	rest: 90s
Machine Deltoid Raise	1x10 reps	rest: 0s
Weight Plate Front Raise	1x10 reps	rest: 90s
Machine Deltoid Raise	1x10 reps	rest: 0s
Weight Plate Front Raise	1x10 reps	rest: 90s
Machine Deltoid Raise	1x10 reps	rest: 0s
Weight Plate Front Raise	1x10 reps	rest: 90s
Machine Deltoid Raise	1x10 reps	rest: 0s
Weight Plate Front Raise	1x10 reps	rest: 90s
Barbell Jerk	4x7 reps	rest: 90s
Dumbbell Lateral Raise (Side-Lying)	1x10 reps	rest: 0s
Dumbbell One-Arm Incline Lateral Raise	1x10 reps	rest: 90s
Dumbbell Lateral Raise (Side-Lying)	1x10 reps	rest: 0s
Dumbbell One-Arm Incline Lateral Raise	1x10 reps	rest: 90s
Dumbbell Lateral Raise (Side-Lying)	1x10 reps	rest: 0s
Dumbbell One-Arm Incline Lateral Raise	1x10 reps	rest: 90s
Dumbbell Lateral Raise (Side-Lying)	1x10 reps	rest: 0s
Dumbbell One-Arm Incline Lateral Raise	1x10 reps	rest: 90s
Cable Shrug	3x12 reps	rest: 90s
Machine Seated Calf Raise	4x25 reps	rest: 90s
Machine Calf Raise	4x15 reps	rest: 90s

ARMS 23 exercises, 1 hr 26 mins

Barbell Curl	1x10 reps	rest: 90s
Barbell Curl	1x8 reps	rest: 90s
Barbell Curl	1x8 reps	rest: 90s
Barbell Curl	1x6 reps	rest: 90s
Dumbbell Bicep Curl (Supine Wide Grip)	2x10 reps	rest: 90s
Dumbbell Bicep Curl (Supine Wide Grip)	2x8 reps	rest: 90s
Dumbbell Hammer Curl (Cross Body)	1x10 reps	rest: 90s
Dumbbell Hammer Curl (Cross Body)	1x8 reps	rest: 90s
Dumbbell Hammer Curl (Cross Body)	1x8 reps	rest: 90s
Dumbbell Hammer Curl (Cross Body)	1x6 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	1x12 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	1x10 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	1x8 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	1x6, reps	rest: 90s
Barbell Overhead Tricep Extension	1x10 reps	rest: 0s
Bench Dip	1x reps	rest: 90s
Barbell Overhead Tricep Extension	1x10 reps	rest: 0s
Bench Dip	1x reps	rest: 90s
Barbell Overhead Tricep Extension	1x8 reps	rest: 0s
Bench Dip	1x reps	rest: 90s
Barbell Overhead Tricep Extension	1x8 reps	rest: 0s
Bench Dip	1x, reps	rest: 90s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 90s