mehrasam

Jul 6th 2017

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workout for Kirtan

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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

Purely bulking with heavy repitions each workout.

chest 8 exercises, 1 hr 7 mins

Push-Up (Wide Hand)	3x15 reps	rest: 60s
Dumbbell Incline Bench Press	3x15 reps	rest: 60s
Dumbbell Bench Press	3x15 reps	rest: 60s
Dumbbell Decline Bench Press	3x15 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
Dumbbell Fly	3x15 reps	rest: 60s
Dumbbell Pullover	3x15 reps	rest: 60s
Push-Up (Close Hand)	3x15 reps	rest: 60s

shoulder 9 exercises, 1 hr 16 mins

Barbell Push Press	3x15 reps	rest: 60s
Dumbbell Shoulder Press	3x15 reps	rest: 60s
Dumbbell Hammer Shoulder Press	3x15 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Cable Front Raise	3x15 reps	rest: 60s
Cable Lateral Raise	3x15 reps	rest: 60s
Barbell Upright Row	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	3x15 reps	rest: 60s

BACK 11 exercises, 1 hr 30 mins

Pull-Up	3x15 reps	rest: 60s
Chin-Up	3x15 reps	rest: 60s
Dumbbell Bent-Over Row	3x15 reps	rest: 60s
Barbell Bent-Over Row	3x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x15 reps	rest: 60s
Cable V Bar Pulldown	3x15 reps	rest: 60s
Machine Seated Row	3x15 reps	rest: 60s
Cable Upper Row	3x15 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Barbell Rack Pull	3x15 reps	rest: 60s

Biceps 9 exercises, 1 hr 15 mins

Dumbbell Bicep Curl	3x15 reps	rest: 60s
Barbell Curl	3x15 reps	rest: 60s
Dumbbell Incline Curl	3x15 reps	rest: 60s
Cable Bicep Curl	3x15 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 60s
Preacher Curl Machine	3x15 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x15 reps	rest: 60s
Cable Reverse Curl	3x15 reps	rest: 60s
Dumbbell Hammer Curl	3x15 reps	rest: 60s

Triceps 11 exercises, 1 hr 32 mins

Dip	3x15 reps	rest: 60s
Dumbbell Seated Tricep Press	3x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x15 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x15 reps	rest: 60s
EZ Bar Tricep Extension	3x15 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x15 reps	rest: 60s
Cable Kneeling Tricep Extension	3x15 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x15 reps	rest: 60s

Legs 10 exercises, 1 hr 21 mins

Prisoner Squat	3x15 reps	rest: 60s
Barbell Squat	3x15 reps	rest: 60s
Dumbbell Lunge	3x15 reps	rest: 60s
Barbell Lunge	3x15 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x15 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 60s
Machine Seated Leg Curl	3x15 reps	rest: 60s
Calf Press On Leg Press	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s

ABS - T, T, F 15 exercises, 1 hr 28 mins

Crunch with Hands Overhead	3x8 reps	rest: 60s
Janda Sit-Up	3x8 reps	rest: 60s
Frog Sit-Up	3x8 reps	rest: 60s
Alternating Reach and Catch	3x8 reps	rest: 60s
Seated Leg Tuck	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Decline Bench Leg Raise	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Scissor Kick	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Alternating Heel Touch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Decline Bench Weighted Twist	3x8 reps	rest: 60s