theobothaza

Aug 1st 2017

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Routine

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5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday - Chest/Biceps/Triceps
Tuesday - Back/Shoulders
Wednesday - Legs/Abs
Thursday - Rest
Friday - Chest/Biceps/Triceps
Saturday - Back/Shoulders
Sunday - Legs/Abs

Chest/Biceps/Triceps 13 exercises, 1 hr 38 mins

Barbell Incline Bench Press	3x6 reps	rest: 120s
Barbell Bench Press	3x6 reps	rest: 120s
Dumbbell Incline Bench Press	3x6 reps	rest: 120s
Dumbbell Bench Press	3x6 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 120s
Barbell Curl	3x6 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
EZ Bar Curl	3x6 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s
Dumbbell Hammer Curl	3x6 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x6 reps	rest: 60s
Dip	3x6 reps	rest: 120s

Back/Shoulders 9 exercises, 1 hr 22 mins

Barbell Deadlift	3x6 reps	rest: 120s
Barbell Bent-Over Row	3x6 reps	rest: 120s
Dumbbell One-Arm Row	3x6 reps	rest: 120s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 120s
Barbell Military Press	3x6 reps	rest: 120s
Dumbbell Alternating Lateral Raise	3x6 reps	rest: 120s
Dumbbell Seated Arnold Press	3x6 reps	rest: 120s
Cable Rope Face Pull	3x8 reps	rest: 120s
Pull-Up	3x6 reps	rest: 120s

Legs/Abs 11 exercises, 1 hr 31 mins

Barbell Squat	3x6 reps	rest: 120s
Barbell Front Squat	3x6 reps	rest: 120s
Barbell Lunge	3x6 reps	rest: 120s
Machine Leg Press	3x6 reps	rest: 120s
Machine Calf Raise	4x10 reps	rest: 120s
Machine Seated Calf Raise	4x6 reps	rest: 120s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Cable Side Bend	3x10 reps	rest: 60s
Plank	3x6 reps	rest: 60s

Chest/Biceps/Triceps 13 exercises, 1 hr 38 mins

Barbell Incline Bench Press	3x6 reps	rest: 120s
Barbell Bench Press	3x6 reps	rest: 120s
Dumbbell Incline Bench Press	3x6 reps	rest: 120s
Dumbbell Bench Press	3x6 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 120s
Barbell Curl	3x6 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
EZ Bar Curl	3x6 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s
Dumbbell Hammer Curl	3x6 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x6 reps	rest: 60s
Dip	3x6 reps	rest: 120s

Back/Shoulders 9 exercises, 1 hr 22 mins

Barbell Deadlift	3x6 reps	rest: 120s
Barbell Bent-Over Row	3x6 reps	rest: 120s
Dumbbell One-Arm Row	3x6 reps	rest: 120s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 120s
Barbell Military Press	3x6 reps	rest: 120s
Dumbbell Alternating Lateral Raise	3x6 reps	rest: 120s
Dumbbell Seated Arnold Press	3x6 reps	rest: 120s
Cable Rope Face Pull	3x8 reps	rest: 120s
Pull-Up	3x6 reps	rest: 120s

Legs/Abs 11 exercises, 1 hr 32 mins

Barbell Squat	3x6 reps	rest: 120s
Barbell Front Squat	3x6 reps	rest: 120s
Barbell Lunge	3x6 reps	rest: 120s
Machine Leg Press	3x6 reps	rest: 120s
Machine Calf Raise	4x10 reps	rest: 120s
Machine Seated Calf Raise	4x6 reps	rest: 120s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Cable Side Bend	3x10 reps	rest: 60s
Plank	3x6 reps	rest: 60s