Lifting Wings

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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

Chest and Triceps 7 exercises, 54 mins

Dumbbell Bench Press	3x8 reps	rest: 150s
Dumbbell Incline Bench Press	3x10 reps	rest: 120s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s

Back and Biceps 8 exercises, 1 hr 0 min

Legs 5 exercises, 43 mins

Shoulders 7 exercises, 45 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Dumbbell Shoulder Raise (Stability Ball)	3x8 reps	rest: 60s

Arms 6 exercises, 39 mins

EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s