NitinGupta3

Jul 30th 2017

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Bulking week 1-phase2

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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 10 exercises, 1 hr 22 mins

Barbell Bench Press	4x12 reps	rest: 30s
Dumbbell Incline Bench Press	4x12 reps	rest: 30s
Dumbbell Bench Press	4x12 reps	rest: 30s
Cable Incline Fly	4x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 30s
Dumbbell Tricep Extension	4x12 reps	rest: 30s
EZ Bar Decline Close Grip Skull Crusher	4x12 reps	rest: 30s
	4x12 reps	rest: 30s
Machine Calf Raise	4x30 reps	rest: 30s
Machine Seated Calf Raise	4x30 reps	rest: 30s

BACK, BICEPS & ABS 9 exercises, 1 hr 19 mins

Dumbbell Bent-Over Row	4x12 reps	rest: 30s
Machine Lat Pulldown	4x12 reps	rest: 30s
Cable Seated Row	4x12 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	4x12 reps	rest: 30s
Barbell Curl	4x12 reps	rest: 30s
Barbell Preacher Curl	4x12 reps	rest: 30s
	4x30 reps	rest: 30s
Crunch	4x50 reps	rest: 30s
Oblique Crunch	4x30 reps	rest: 30s

Core 4 exercises, 53 mins

DELTS, TRAPS & CALVES 7 exercises, 1 hr 2 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 30s
Barbell Upright Row	4x12 reps	rest: 30s
Dumbbell One-Arm Lateral Raise	4x12 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	4x12 reps	rest: 30s
Dumbbell Shoulder Shrug	4x12 reps	rest: 30s
Machine Seated Calf Raise	4x30 reps	rest: 30s
Machine Leg Press	4x30 reps	rest: 30s

LEGS & ABS 8 exercises, 1 hr 10 mins

Core, SS BICEPS & TRICEPS 5 exercises, 47 mins