Neotel's boys

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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

For those who dare to be AWESOME!!!

Chest and Abs 12 exercises, 36 mins

Shoulders and Abs 12 exercises, 39 mins

Barbell Shoulder Press	3x10,8,6 reps	rest: 5s
Dumbbell Seated Arnold Press	3x10,8,6 reps	rest: 5s
Barbell Shrug	3x10,8,6 reps	rest: 5s
Running	3x8 reps	rest: 1s
Barbell Upright Row	3x10,8,6 reps	rest: 5s
Dumbbell Lateral Raise	3x10,8,6 reps	rest: 5s
Dumbbell One-Arm Front Raise	3x10,8,6 reps	rest: 5s
Running	3x8 reps	rest: 1s
Parallel Bar Hip Raise	3x20 reps	rest: 5s
Leg Raise	3x30 reps	rest: 5s
Reverse Crunch	3x30 reps	rest: 5s
Running	3x8 reps	rest: 1s

Rest 0 exercises, 0 min

Biceps, Triceps, Forearms and Abs 16 exercises, 53 mins

Barbell Curl	3x10,8,6 reps	rest: 5s
Cable Bicep Curl (Close Grip)	3x10,8,6 reps	rest: 5s
Dumbbell Alternating Bicep Curl	3x10,8,6 reps	rest: 5s
Running	3x8 reps	rest: 1s
Dumbbell Concentration Curl	3x10,8,6 reps	rest: 5s
Barbell Bench Press (Close Grip)	3x10,8,6 reps	rest: 5s
Barbell Tricep Extension (Supine)	3x10,8,6 reps	rest: 5s
Running	3x8 reps	rest: 3s
Cable Shoulder Extension	3x10,8,6 reps	rest: 5s
Barbell Wrist Curl (Posterior)	3x12,8,6 reps	rest: 5s
Dumbbell Wrist Curl (Palms Down)	3x12,8,6 reps	rest: 5s
Running	3x8 reps	rest: 5s
Dumbbell Wrist Curl (Palms Up)	3x12,8,6 reps	rest: 5s
Crunch	3x40 reps	rest: 5s
Stability Ball Crunch	3x50 reps	rest: 5s
Running	3x8 reps	rest: 1s

Back and Legs 12 exercises, 31 mins