sofianmagdy

Sep 22nd 2017

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sofyan Y3T week1&4

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

day 1 leg 11 exercises, 1 hr 45 mins

Elliptical Training	1x0 reps	rest: 10s
Smith Machine Squat	4x10 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x10 reps	rest: 60s
Dumbbell Walking Lunge	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 0s
Calf Press On Leg Press	4x10 reps	rest: 60s
Air Bike	4x50 reps	rest: 60s
Plank	3x10 reps	rest: 60s
Walking	1x0 reps	rest: 15s

day 2 shoulder & biceps 12 exercises, 1 hr 54 mins

Elliptical Training	1x0 reps	rest: 10s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell One-Arm Incline Lateral Raise	3x10 reps	rest: 0s
Dumbbell Alternating Reverse Fly	3x10 reps	rest: 60s
Barbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 0s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 60s
Smith Machine Shrug	5x10 reps	rest: 60s
Cable Bicep Curl	5x10 reps	rest: 60s
Cable Rope Hammer Curl	5x10 reps	rest: 60s
Cable Reverse Curl	5x10 reps	rest: 60s
Running	1x0 reps	rest: 15s

day 3 back & triceps 14 exercises, 2 hrs 24 mins

Treadmill Running	1x0 reps	rest: 10s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Barbell Deadlift	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Cable Tricep Kickback	4x12 reps	rest: 60s
Crunch	4x30 reps	rest: 0s
Leg Raise	4x30 reps	rest: 60s
Weighted Side Bend	4x50 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 15s

day 4 chest 7 exercises, 1 hr 26 mins

day 5 arm 17 exercises, 2 hrs 20 mins

Treadmill Running	1x0 reps	rest: 10s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Barbell Spider Curl	3x10 reps	rest: 60s
Cable Reverse Curl	3x10 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x20 reps	rest: 0s
Dumbbell Wrist Curl (Palms Up)	3x20 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 0s
Weight Plate Russian Twist	3x20 reps	rest: 60s
Leg Raise	3x25 reps	rest: 0s
Leg Pull-In	3x25 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 15s