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July Lean bulking phase 2

NitinGupta3

Jul 17th 2017

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July Lean bulking phase 2

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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 7 exercises, 51 mins

	Barbell Bench Press	4x12 reps	rest: 45s
	Barbell Incline Bench Press	3x12 reps	rest: 45s
	Dumbbell Incline Fly	3x12 reps	rest: 45s
	Cable Lower Chest Raise	3x15 reps	rest: 30s
	Cable Tricep Pushdown (Rope)	4x12 reps	rest: 45s
	Barbell Tricep Extension (Supine)	3x12 reps	rest: 45s
	Cable Rope Overhead Tricep Extension	3x15 reps	rest: 30s

BACK, BICEPS & ABS 10 exercises, 1 hr 6 mins

	Dumbbell One-Arm Row	4x8 reps	rest: 30s
	Machine Lat Pulldown	5x8 reps	rest: 30s
	Machine Seated Row	4x15 reps	rest: 30s
		3x15 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
	Hanging Knee Raise	3x15 reps	rest: 30s
	Weighted Crunch	4x8 reps	rest: 30s
	Dumbbell Side Bend	3x15 reps	rest: 30s

Core and calves 8 exercises, 55 mins

	Plank	3x15 reps	rest: 30s
	Side Plank	2x15 reps	rest: 30s
	Hanging Knee Raise	3x15 reps	rest: 30s
	Cable Kneeling Crunch	6x15 reps	rest: 30s
	Hanging Knee Raise Rotation	3x15 reps	rest: 30s
	Machine Calf Raise	3x15 reps	rest: 30s
	Machine Seated Calf Raise	4x15 reps	rest: 30s
	Machine Leg Press	4x15 reps	rest: 30s

DELTS, TRAPS 7 exercises, 53 mins

	Dumbbell Seated Shoulder Press	4x12 reps	rest: 30s
	Dumbbell Lateral Raise	6x12 reps	rest: 30s
	Dumbbell One-Arm Front Raise	3x15 reps	rest: 30s
	Cable Reverse Fly	3x12 reps	rest: 30s
	Dumbbell Shoulder Shrug	4x15 reps	rest: 30s
	Dumbbell Bent-Over Raise	4x15 reps	rest: 30s
	Cable Upright Row	3x15 reps	rest: 30s

Core, SS BICEPS & TRICEPS 5 exercises, 39 mins

	Plank	3x15 reps	rest: 30s
	Side Plank	3x15 reps	rest: 30s
	Barbell Curl	7x15 reps	rest: 10s
	Cable Tricep Pushdown (Rope)	7x15 reps	rest: 10s
	Cable Bicep Curl	3x15 reps	rest: 30s

LEGS & ABS 9 exercises, 1 hr 0 min

	Barbell Squat	4x15 reps	rest: 30s
	Machine Single-Leg Press	3x15 reps	rest: 30s
	Machine Leg Extension	3x15 reps	rest: 30s
	Hanging Knee Raise	3x15 reps	rest: 30s
	Weighted Crunch	3x15 reps	rest: 30s
	Cable Kneeling Crunch	5x15 reps	rest: 30s
	Plank	3x15 reps	rest: 30s
	Side Plank	3x15 reps	rest: 30s
	Cross Body Crunch	3x15 reps	rest: 30s

Back, Biceps & core 4 exercises, 35 mins

	Barbell Bench Press	6x15 reps	rest: 30s
	Barbell One-Arm Row	3x15 reps	rest: 30s
	Barbell Preacher Curl	4x15 reps	rest: 30s
	Decline Crunch	3x15 reps	rest: 30s

Warmup 2 exercises, 8 mins

	Plank	3x15 reps	rest: 30s
	Side Plank	1x15 reps	rest: 30s

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