mshirazi2103

Jun 16th 2017

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strength pyramid

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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

build your maximum ability to achieve max strentgh

chest and back and abs 16 exercises, 1 hr 37 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 50s
Dumbbell Bench Press	3x11 reps	rest: 40s
Dumbbell Fly	3x11 reps	rest: 40s
Barbell Incline Bench Press	3x9 reps	rest: 40s
Cable Lower Chest Raise	3x9 reps	rest: 40s
Dumbbell Decline Bench Press	3x9 reps	rest: 40s
Cable Cross-Over	3x9 reps	rest: 40s
Cable Rear Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 50s
Cable V Bar Pulldown	3x11 reps	rest: 40s
Dumbbell One-Arm Row	3x11 reps	rest: 40s
Cable Seated Row	3x9 reps	rest: 40s
Barbell Bent-Over Row	3x9 reps	rest: 40s
Hanging Leg Raise	3x20 reps	rest: 30s
Reverse Crunch	3x20 reps	rest: 30s
Decline Crunch	3x25 reps	rest: 30s
Plank	3x8 reps	rest: 30s

Back and biceps 15 exercises, 1 hr 58 mins

V Bar Pull-Up	3x11 reps	rest: 40s
Pull-Up	3x11 reps	rest: 40s
Cable Lat Pulldown (Wide Grip)	3x9 reps	rest: 40s
Cable Front Lat Pulldown (Close Grip)	3x9 reps	rest: 40s
T Bar Row	3x8 reps	rest: 40s
Dumbbell Incline Bench Row	3x8 reps	rest: 40s
Back Hyperextension	3x12 reps	rest: 50s
Barbell Good Morning	3x12 reps	rest: 50s
EZ Bar Preacher Curl (Close Grip)	3x11 reps	rest: 40s
Preacher Curl Machine	3x11 reps	rest: 40s
Dumbbell Alternating Incline Curl	3x9 reps	rest: 40s
Cable Dual Overhead Curl	3x9 reps	rest: 40s
Dumbbell Preacher Hammer Curl	3x8 reps	rest: 60s
Recumbent Bike	1x0 reps	rest: 30s
Walking	1x0 reps	rest: 5s

leg and shoulder 13 exercises, 1 hr 16 mins

Machine Leg Extension	3x11 reps	rest: 40s
Machine Leg Curl (Prone)	3x11 reps	rest: 40s
Machine Hip Abduction	3x11 reps	rest: 40s
Machine Hip Adduction	3x11 reps	rest: 40s
Barbell Glute Bridge	3x12 reps	rest: 50s
Reverse Hyper (Flat Bench)	3x12 reps	rest: 50s
Barbell Military Press	4x12,10,8,6 reps	rest: 50s
Dumbbell Seated Shoulder Press	3x11 reps	rest: 40s
Dumbbell Lateral Raise	3x11 reps	rest: 40s
Barbell Upright Row	3x9 reps	rest: 40s
Smith Machine Shrug	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 40s
Machine Reverse Fly	3x8 reps	rest: 40s

Chest and triceps day 7 exercises, 50 mins

pure leg 8 exercises, 1 hr 9 mins

shoulder and triceps and biceps 15 exercises, 1 hr 24 mins

Barbell Shoulder Press	4x12,10,8,6 reps	rest: 50s
Dumbbell Seated Shoulder Press	3x11 reps	rest: 40s
Dumbbell Lateral Raise	3x11 reps	rest: 40s
Cable Reverse Fly	3x9 reps	rest: 20s
Machine Reverse Fly	3x9 reps	rest: 20s
EZ Bar Tricep Extension	4x12,10,8,6 reps	rest: 50s
Dumbbell Tricep Extension	3x11 reps	rest: 40s
Cable Tricep Pushdown (Rope)	3x11 reps	rest: 40s
Bench Dip	3x9 reps	rest: 40s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 40s
Barbell Curl	4x12,10,8,6 reps	rest: 50s
Barbell Preacher Curl	3x11 reps	rest: 40s
Cable Bicep Curl (Close Grip)	3x9 reps	rest: 40s
Dumbbell Alternating Hammer Curl	3x9 reps	rest: 40s
Dumbbell Concentration Curl	3x8 reps	rest: 40s