JosephMokano

Sep 6th 2017

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Katuni Muscles

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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

A simple routine

Chest, Back & Abs 11 exercises, 56 mins

Treadmill Running	1x0 reps	rest: 10s
Decline Crunch	4x15 reps	rest: 20s
Barbell Bench Press	5x14,12,10,8,6 reps	rest: 30s
Barbell Incline Bench Press	5x14,12,10,8,6 reps	rest: 30s
Dumbbell Pullover	5x14,12,10,8,6 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x15,15,15 reps	rest: 30s
Dumbbell One-Arm Row	5x14,12,10,8,6 reps	rest: 30s
Barbell Bent-Over Row	5x14,12,10,8,6 reps	rest: 30s
Barbell Deadlift	4x12,10,8,6 reps	rest: 30s
Barbell Wrist Curl (Palms Down)	5x14,12,10,8,6 reps	rest: 30s
Barbell Wrist Curl (Palms Up)	5x14,12,10,8,6 reps	rest: 30s

Shoulders, Arms & Forearms 11 exercises, 55 mins

Elliptical Training	1x0 reps	rest: 10s
Barbell Military Press	4x12,10,8,6 reps	rest: 30s
Smith Machine Shoulder Press	5x14,12,10,8,6 reps	rest: 30s
Dumbbell Lateral Raise	5x14,12,10,8,6 reps	rest: 30s
Cable Rope Face Pull	4x10 reps	rest: 30s
Barbell Upright Row	4x12,10,8,6 reps	rest: 30s
Barbell Shrug	4x12,10,8,6 reps	rest: 30s
Barbell Curl	5x14,12,10,8,6 reps	rest: 30s
Dumbbell Alternating Bicep Curl	5x14,12,10,8,6 reps	rest: 30s
Barbell Bench Press (Close Grip)	5x14,12,10,8,6 reps	rest: 30s
Cable Tricep Pushdown (Rope)	5x14,12,10,8,6 reps	rest: 30s

Legs & Abs 11 exercises, 56 mins

Stationary Bike	1x0 reps	rest: 10s
Barbell Squat	5x14,12,10,8,6 reps	rest: 30s
Barbell Lunge	5x14,12,10,8,6 reps	rest: 30s
Barbell Stiff-Leg Deadlift	5x14,12,10,8,6 reps	rest: 30s
Machine Leg Extension	5x14,12,10,8,6 reps	rest: 30s
Machine Calf Raise	4x15,15,15,15 reps	rest: 30s
Calf Press On Leg Press	4x15,15,15,15 reps	rest: 30s
Decline Crunch	3x10 reps	rest: 30s
Decline Bench Ab Reach	3x10 reps	rest: 30s
Decline Bench Alternating Leg Raise	3x10 reps	rest: 30s
Decline Bench Knee Raise	3x10 reps	rest: 30s

Chest & Back 8 exercises, 42 mins

Treadmill Running	1x0 reps	rest: 10s
Dumbbell Bench Press	5x14,12,10,8,6 reps	rest: 30s
Dumbbell Decline Bench Press	5x14,12,10,8,6 reps	rest: 30s
Dumbbell Fly	5x14,12,10,8,6 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	5x14,12,10,8,6 reps	rest: 30s
T Bar Row	5x14,12,10,8,6 reps	rest: 30s
Back Hyperextension	5x14,12,10,8,6 reps	rest: 30s
Barbell Deadlift	4x12,10,8,6 reps	rest: 30s

Shoulders & Bicep 12 exercises, 1 hr 2 mins

Elliptical Training	1x0 reps	rest: 10s
Barbell Push Press	4x12,10,8,6 reps	rest: 30s
Dumbbell Seated Shoulder Press	5x14,12,10,8,6 reps	rest: 30s
Dumbbell Seated Arnold Press	5x14,12,10,8,6 reps	rest: 30s
Dumbbell Lateral Raise	5x14,12,10,8,6 reps	rest: 30s
Cable Rope Face Pull	5x10 reps	rest: 30s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 30s
Barbell Curl	5x14,12,10,8,6 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	5x14,12,10,8,6 reps	rest: 30s
Barbell Bench Press (Close Grip)	5x14,12,10,8,6 reps	rest: 30s
Bench Dip	5x14,12,10,8,6 reps	rest: 30s
Barbell Tricep Extension	5x14,12,10,8,6 reps	rest: 30s

Legs, Forearms & Abs 14 exercises, 1 hr 14 mins

Stationary Bike	1x0 reps	rest: 10s
Barbell Squat	5x14,12,10,8,6 reps	rest: 30s
Barbell Front Squat	5x14,12,10,8,6 reps	rest: 30s
Machine Leg Press	5x14,12,10,8,6 reps	rest: 30s
Machine Leg Curl (Prone)	5x14,12,10,8,6 reps	rest: 30s
Calf Press On Leg Press	4x12,10,8,6 reps	rest: 30s
Machine Calf Raise	4x12,10,8,6 reps	rest: 30s
Plank	3x14,12,10,8,6 reps	rest: 30s
Air Bike	3x10 reps	rest: 30s
Leg Raise	3x10 reps	rest: 30s
Alternating Heel Touch	3x10 reps	rest: 30s
Dumbbell Side Bend	3x10 reps	rest: 30s
Barbell Reverse Curl	5x10 reps	rest: 30s
Barbell Wrist Curl (Posterior)	5x10 reps	rest: 30s