Intermediate Safer

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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

My own concoction that helps to eliminate bad habits. No sit ups, Smith Machines.

Back-Bi-Abs 9 exercises, 1 hr 5 mins

Indoor Cycling	0x0 reps	rest: 15s
Barbell Bent-Over Row	4x8 reps	rest: 30s
Plank	4x8 reps	rest: 30s
Pull-Up	4x8 reps	rest: 30s
Parallel Bar Leg Raise	4x8 reps	rest: 30s
Barbell Preacher Curl (Overhand)	4x8 reps	rest: 30s
Stability Ball Pull-In	4x8 reps	rest: 30s
Barbell Deadlift	4x8 reps	rest: 30s
Dumbbell Seated Alternating Hammer Curl	4x8 reps	rest: 30s

Chest-Tri-Shoulders 7 exercises, 54 mins

Indoor Cycling	0x0 reps	rest: 15s
Dumbbell Incline Bench Press	4x8 reps	rest: 30s
Dip	4x8 reps	rest: 30s
Dumbbell Shoulder Shrug	4x8 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	4x8 reps	rest: 30s
Dumbbell Incline Fly	4x8 reps	rest: 30s
Dumbbell Arnold Press	4x8 reps	rest: 30s

Legs 8 exercises, 1 hr 15 mins