July Lean bulking phase 1

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6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Totally focused on gaining dense muscle by keeping fat increment very low.

CHEST, TRICEPS & CALVES 8 exercises, 1 hr 5 mins

Barbell Bench Press	5x12 reps	rest: 45s
Barbell Incline Bench Press	4x12 reps	rest: 45s
Dumbbell Incline Fly	4x12 reps	rest: 45s
Cable Cross-Over	4x12 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 45s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 45s
Machine Calf Raise	3x12 reps	rest: 45s
Machine Seated Calf Raise	4x12 reps	rest: 45s

BACK, BICEPS & ABS 9 exercises, 59 mins

Dumbbell One-Arm Row	4x8 reps	rest: 30s
Machine Lat Pulldown	4x8 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 30s
Barbell Curl	6x8 reps	rest: 30s
Dumbbell Incline Curl	4x8 reps	rest: 30s
Cable One-Arm High Curl	3x8 reps	rest: 30s
Reverse Crunch	4x25 reps	rest: 30s
Weighted Crunch	4x8 reps	rest: 30s
Oblique Crunch	4x8 reps	rest: 30s

Core and SS chest&back 6 exercises, 1 hr 12 mins

DELTS, TRAPS & CALVES 7 exercises, 51 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 30s
Dumbbell Lateral Raise	4x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 30s
Dumbbell Shoulder Shrug	4x12 reps	rest: 30s
Cable Reverse Fly	4x12 reps	rest: 30s
Machine Seated Calf Raise	4x12 reps	rest: 30s
Machine Leg Press	4x12 reps	rest: 30s

LEGS & ABS 7 exercises, 51 mins

Core, SS BICEPS & TRICEPS 5 exercises, 47 mins