Be a monster

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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

let your body be a monster

Chest and Triceps 7 exercises, 1 hr 5 mins

Cable Flat Bench Fly	5x14 reps	rest: 30s
Barbell Bench Press	5x14,12,10,8,6 reps	rest: 60s
Dumbbell Bench Press	5x14 reps	rest: 30s
Dip	5x6,8,10,12,14 reps	rest: 60s
Cable Lower Chest Raise	5x14 reps	rest: 30s
Barbell Tricep Extension (Supine)	5x14 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x14 reps	rest: 30s

Back and Biceps 7 exercises, 1 hr 6 mins

Pull-Up	5x6,8,10,12,14 reps	rest: 60s
Cable Seated Row	5x14 reps	rest: 30s
Cable Incline Pulldown (Supine)	5x14 reps	rest: 30s
Barbell Deadlift	5x14 reps	rest: 30s
Barbell Curl	5x14,12,10,8,6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x14 reps	rest: 30s
Dumbbell Concentration Curl	5x14 reps	rest: 30s

Shoulder 7 exercises, 26 mins

Dumbbell Lateral Raise	5x20,15,15,12,12 reps	rest: 30s
Dumbbell One-Arm Incline Lateral Raise	3x15,12,10 reps	rest: 30s
Barbell Upright Row	4x20,15,15,12 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x20,15,15,12 reps	rest: 30s
Barbell Upright Row	4x20,15,15,12 reps	rest: 30s
Cable Bent-Over Lateral Pulley	3x20,15,15 reps	rest: 30s
Cable Rope Face Pull	5x30,30,20,20,15 reps	rest: 30s

Rest 0 exercises, 0 min

Super Sets(C,T,B,B) 8 exercises, 1 hr 7 mins

Barbell Incline Bench Press	4x14,12,10,8 reps	rest: 60s
Dumbbell Incline Bench Press	4x14 reps	rest: 30s
Dumbbell Seated One-Arm Tricep Extension	4x14 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	4x14 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x14 reps	rest: 30s
Barbell Bent-Over Row	4x14 reps	rest: 30s
Barbell Preacher Curl	4x14 reps	rest: 30s
Dumbbell Incline Alternating Hammer Curl	4x14 reps	rest: 30s

Rest 0 exercises, 0 min

Super Sets(S,B,LB) 6 exercises, 52 mins

Barbell Shoulder Press	5x20,15,15,12,10 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x14 reps	rest: 30s
Dumbbell Seated Arnold Press	5x14 reps	rest: 30s
Dumbbell One-Arm Row	5x14 reps	rest: 30s
T Bar Row	5x20,15,15,12,10 reps	rest: 60s
Barbell Deadlift	5x20,15,15,12,10 reps	rest: 60s