The Program
ntmaven247 avatar ntmaven247
May 4th 2014
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The Program

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6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

My trainer helped give me the framework for this, as I had lost a ton of weight initially and am now trying to turn my remaining fat into muscle. I had been doing a TON of cardio which explains my lack of gains while I was training on my own, so now cardio has been reduced and a proper pre/post nutrition plan is in place to maximize gains. I'm also training twice a day since I'm now 2 weeks into being completely sober and have ridiculous energy to burn!! haha

Chest - pm  3 exercises, 29 mins
Push-Up exercise demonstration
Push-Up

1x20 reps

rest: 60s audio icon
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Barbell Bench Press exercise demonstration
Barbell Bench Press

5x6,5,8,12,15 reps

rest: 150s audio icon
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Cable Incline Fly exercise demonstration
Cable Incline Fly

3x15 reps

rest: 120s audio icon
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slow uphill cardio - 45min  1 exercises, 46 mins
Walking exercise demonstration
Walking

0x0 reps

rest: 45s audio icon
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back - pm  3 exercises, 31 mins
Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

4x15,12,8,5 reps

rest: 90s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

4x12 reps

rest: 90s audio icon
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Barbell Deadlift exercise demonstration
Barbell Deadlift

4x12 reps

rest: 90s audio icon
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traps - am  1 exercises, 13 mins
Leverage Machine Shrug exercise demonstration
Leverage Machine Shrug

5x12 reps

rest: 90s audio icon
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cardio - steady pace 30 min  1 exercises, 31 mins
Elliptical Training exercise demonstration
Elliptical Training

0x0 reps

rest: 30s audio icon
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legs - pm  1 exercises, 18 mins
Barbell Deep Squat exercise demonstration
Barbell Deep Squat

4x12 reps

rest: 180s audio icon
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tri's - am  2 exercises, 17 mins
Barbell Bench Press (Close Grip) exercise demonstration
Barbell Bench Press (Close Grip)

3x15 reps

rest: 90s audio icon
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Dumbbell Tricep Extension (Supine) exercise demonstration
Dumbbell Tricep Extension (Supine)

2x15 reps

rest: 90s audio icon
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bi's - am  2 exercises, 17 mins
Barbell Bicep Curl (Wide Grip) exercise demonstration
Barbell Bicep Curl (Wide Grip)

3x15 reps

rest: 90s audio icon
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Dumbbell Seated Hammer Curl exercise demonstration
Dumbbell Seated Hammer Curl

2x15 reps

rest: 90s audio icon
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Shoulders - pm  3 exercises, 31 mins

3x45 reps

rest: 90s
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Barbell Upright Row exercise demonstration
Barbell Upright Row

3x10 reps

rest: 60s audio icon
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Dumbbell Seated Shoulder Press exercise demonstration
Dumbbell Seated Shoulder Press

4x12 reps

rest: 90s audio icon
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Deadlifts - am  1 exercises, 18 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

4x12 reps

rest: 180s audio icon
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cardio - HIIT 20 min  1 exercises, 21 mins
Indoor Cycling exercise demonstration
Indoor Cycling

0x0 reps

rest: 20s audio icon
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