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5d Gain

shutichmarco

Jun 2nd 2017

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5d Gain

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Lean muscle gain

Monday
Tuesday
Wednesday
Thursday
Friday

Chest and Back 5 exercises, 48 mins

	Barbell Bench Press	4x12 reps	rest: 60s
	Barbell Bent-Over Row	4x12 reps	rest: 60s
	Chin-Up	4x12 reps	rest: 60s
	Dumbbell Incline Fly	4x12 reps	rest: 60s
	Push-Up	4x15 reps	rest: 60s

Legs and shoulders 5 exercises, 46 mins

	Barbell Squat	4x12 reps	rest: 60s
	Barbell Military Press	4x12 reps	rest: 60s
	Dumbbell Lunge	4x6 reps	rest: 60s
	Barbell Upright Row	4x12 reps	rest: 60s
	Dumbbell Lateral Raise	3x15 reps	rest: 60s

chest and triceps 5 exercises, 43 mins

	Barbell Incline Bench Press	4x12 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Weighted Tricep Dip	4x12 reps	rest: 60s
	Dumbbell Tricep Extension	4x12 reps	rest: 60s
	Push-Up (Close Hand)	4x15 reps	rest: 60s

back and biceps 5 exercises, 48 mins

	Barbell Deadlift	4x8 reps	rest: 60s
	Pull-Up	4x12 reps	rest: 60s
	Barbell Curl	4x12 reps	rest: 60s
	Barbell Bent-Over Row (Reverse Grip)	4x12 reps	rest: 60s
	Dumbbell Bicep Curl	4x15 reps	rest: 60s

Legs 4 exercises, 36 mins

	Barbell Front Squat	4x12 reps	rest: 60s
	Bodyweight Lunge	4x6 reps	rest: 60s
	Machine Seated Calf Raise	4x12 reps	rest: 60s
	Machine Leg Curl (Prone)	4x12 reps	rest: 60s

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