NZ_Nitro

Apr 30th 2015

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Tonys 2015

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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

Bulk me up and get me into shape

Chest and Shoulders 1 8 exercises, 57 mins

Rowing	1x1 reps	rest: 5s
Smith Machine Bench Press	4x10 reps	rest: 30s
Smith Machine Incline Bench Press	4x10 reps	rest: 30s
Smith Machine Decline Bench Press	4x10 reps	rest: 30s
Barbell Shoulder Press	4x10 reps	rest: 30s
Barbell High Front Raise	4x10 reps	rest: 30s
Barbell Push Press	4x10 reps	rest: 30s
Treadmill Running	1x1 reps	rest: 5s

Abs and Back 1 7 exercises, 46 mins

Stationary Bike	1x1 reps	rest: 5s
Plank	4x1 reps	rest: 30s
Crunch	4x10 reps	rest: 30s
Air Bike	4x40 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 30s
Cable Seated Row	4x10 reps	rest: 30s

Legs and Arms 1 10 exercises, 1 hr 4 mins

Recumbent Bike	1x1 reps	rest: 5s
Barbell Curl	4x10 reps	rest: 30s
Barbell Concentration Curl	4x10 reps	rest: 30s
Barbell Wrist Curl (Palms Up)	4x10 reps	rest: 30s
Barbell Wrist Curl (Palms Down)	4x10 reps	rest: 30s
Machine Inverted Row	4x10 reps	rest: 30s
Machine Leg Extension	4x10 reps	rest: 30s
Machine Seated Leg Curl	4x10 reps	rest: 30s
Machine Leg Press	4x10 reps	rest: 30s
Calf Press On Leg Press	4x10 reps	rest: 30s

General fitness 8 exercises, 49 mins

Kettlebell Figure Eight	4x10 reps	rest: 30s
Stability Ball Trunk Rotation	4x10 reps	rest: 30s
Cable Pull Through	4x10 reps	rest: 30s
Flutter Kick	4x10 reps	rest: 30s
Standing Trunk Rotation	4x1 reps	rest: 30s
Seated Trunk Rotation	4x10 reps	rest: 30s
Kettlebell Hang Clean	4x10 reps	rest: 30s
Wrist Roller	4x10 reps	rest: 30s

Chest and Shoulders 2 8 exercises, 55 mins

Recumbent Bike	1x1 reps	rest: 5s
Dumbbell Bench Press	4x10 reps	rest: 30s
Dumbbell Incline Bench Press	4x10 reps	rest: 30s
Dumbbell Pullover	4x10 reps	rest: 30s
Dumbbell Alternating Press (Palms In)	4x10 reps	rest: 30s
Dumbbell Shoulder Shrug	4x10 reps	rest: 30s
Dumbbell Lateral Raise	4x10 reps	rest: 30s
Treadmill Running	1x1 reps	rest: 5s

Abs and Back 2 7 exercises, 46 mins

Legs and Arms 2 11 exercises, 1 hr 15 mins

Treadmill Running	1x1 reps	rest: 5s
Dumbbell Seated Alternating Hammer Curl	4x10 reps	rest: 30s
Cable Drag Curl	4x10 reps	rest: 30s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 30s
Dumbbell Supinated One-Arm Wrist Curl	4x10 reps	rest: 30s
Dumbbell Wrist Curl (Palms Down)	4x10 reps	rest: 30s
Barbell Deep Squat	4x10 reps	rest: 30s
Dumbbell Step-Up	4x10 reps	rest: 30s
Jump Squat	4x10 reps	rest: 30s
Treadmill Running	1x1 reps	rest: 5s
Treadmill Running	1x1 reps	rest: 5s

Rest Day 0 exercises, 0 min

Chest and Shoulders 3 7 exercises, 48 mins

Abs and Back 3 8 exercises, 52 mins

Rowing	1x1 reps	rest: 5s
Alternating Reach and Catch	4x10 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	4x10 reps	rest: 30s
Bent Knee Hip Raise	4x10 reps	rest: 30s
Barbell One-Arm Row	4x10 reps	rest: 30s
Cable Rope Lat Pulldown	4x10 reps	rest: 30s
Dual Cable Triceps Extension	4x10 reps	rest: 30s
Treadmill Running	1x1 reps	rest: 5s