Standard 1 v.5

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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

Chest & Abs 8 exercises, 1 hr 10 mins

Barbell Bench Press	5x6 reps	rest: 75s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 0s
Machine Fly	3x10 reps	rest: 60s
Decline Crunch	3x20 reps	rest: 30s
Hanging Leg Raise	3x10 reps	rest: 30s
Step Machine	0x10 reps	rest: 20s

Legs 8 exercises, 1 hr 8 mins

Back & Abs 8 exercises, 1 hr 7 mins

Arms 9 exercises, 1 hr 9 mins

Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x10 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10 reps	rest: 0s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Step Machine	0x10 reps	rest: 15s

Shoulders & Abs 8 exercises, 1 hr 10 mins

Dumbbell Seated Shoulder Press	5x8 reps	rest: 75s
Barbell Upright Row	4x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 0s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Cable Lateral Raise	3x10 reps	rest: 0s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Machine Ab Crunch	4x20 reps	rest: 30s
Elliptical Training	0x10 reps	rest: 20s