Bulking Break/Bicep Rehab

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

An intermediate plan to break-up the winter bulking phase. Also designed with minimal biceps involvement to allow for recovery from bicep injury.

Back 6 exercises, 48 mins

Cable Shoulder Extension	3x15 reps	rest: 60s
	4x10 reps	rest: 60s
Dual Cable Triceps Extension	3x15 reps	rest: 60s
	4x8 reps	rest: 60s
	4x15 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s

Hams HIIT 9 exercises, 1 hr 13 mins

Machine Seated Single-Leg Calf Raise	3x10 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 10s
	3x60 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 10s
	3x60 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x8 reps	rest: 10s
	4x30 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 10s
	3x40 reps	rest: 60s

Chest 6 exercises, 45 mins

Dumbbell One-Arm Incline Chest Press	2x10 reps	rest: 60s
Barbell Decline Bench Press	4x8 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Leverage Incline Chest Press	5x6 reps	rest: 60s
	3x15 reps	rest: 60s
Dip	3x15 reps	rest: 60s

Quads HIIT 10 exercises, 1 hr 9 mins

Machine Single-Leg Extension	3x20 reps	rest: 60s
Machine Hip Adduction	4x8 reps	rest: 45s
	3x1 reps	rest: 60s
Machine Calf Press	4x8 reps	rest: 10s
Mountain Climber	4x30 reps	rest: 45s
	3x12 reps	rest: 10s
	3x25 reps	rest: 60s
Barbell Front Squat	4x8 reps	rest: 10s
Prisoner Squat	4x25 reps	rest: 60s
	3x10 reps	rest: 90s

Shoulders & Triceps 7 exercises, 51 mins

Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15 reps	rest: 60s
Cable Front Raise	3x10 reps	rest: 60s
Machine Tricep Extension	4x8 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Machine Deltoid Raise	3x10 reps	rest: 60s
	3x15 reps	rest: 60s