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SWOLE!

TheSirRichard

Mar 12th 2014

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SWOLE!

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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

LEGS - WED 6 exercises, 1 hr 11 mins

	Barbell Deep Squat	7x5 reps	rest: 60s
	Machine Seated Leg Curl	5x15 reps	rest: 60s
	Machine Calf Raise	5x5 reps	rest: 60s
	Machine Seated Calf Raise	5x15 reps	rest: 60s
	Machine Hip Abduction	5x15 reps	rest: 60s
	Machine Leg Extension	5x30 reps	rest: 60s

CHEST - THURS 6 exercises, 47 mins

	Dumbbell Bench Press	5x8 reps	rest: 60s
	Dumbbell Incline Bench Press	4x10 reps	rest: 60s
		4x10 reps	rest: 60s
	Machine Fly	3x12 reps	rest: 60s
	Cable Lower Chest Raise	2x12 reps	rest: 60s
	Leverage Chest Press	2x20 reps	rest: 60s

BACK - FRI 7 exercises, 51 mins

	Dumbbell One-Arm Row	5x5 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	Leverage Machine Iso Row	3x15 reps	rest: 60s
	Cable V Bar Pulldown	2x10 reps	rest: 60s
	Cable Rope Face Pull	2x15 reps	rest: 60s
	Machine Iso Lateral High Row	3x15 reps	rest: 60s
	Cable Seated Row	3x15 reps	rest: 60s

DEADLIFT LEGS - SAT 6 exercises, 51 mins

	Barbell Deadlift	5x3 reps	rest: 60s
	Machine Leg Press	4x10 reps	rest: 60s
	Machine Hip Abduction	2x20 reps	rest: 60s
	Machine Kneeling Leg Curl	3x12 reps	rest: 60s
	Machine Seated Calf Raise	5x15 reps	rest: 60s
	Machine Calf Raise	5x8 reps	rest: 60s

SHOULDERS - SUN 6 exercises, 48 mins

	Barbell Military Press	4x5 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Dumbbell Seated Bent-Over Reverse Fly	4x10 reps	rest: 60s
	Cable One-Arm Reverse Fly	4x10 reps	rest: 60s
	Cable Rope Face Pull	3x15 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x15 reps	rest: 60s

ARMS - MON 8 exercises, 55 mins

	Dumbbell Alternating Seated Curl	2x10 reps	rest: 60s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	2x15 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 60s
	Barbell Tricep Press (Close Grip)	3x10 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 60s
	Dumbbell Concentration Curl	2x20 reps	rest: 60s
	Dumbbell Seated One-Arm Tricep Extension	2x20 reps	rest: 60s

FIGHT - TUES 2 exercises, 1 hr 8 mins

	Boxing	3x15 reps	rest: 60s
		3x15 reps	rest: 60s

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