Singhfitness

Oct 3rd 2017

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High intensity workout for lean bulk

DOWNLOADS/VIEWS: 11/1030

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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

This is the high intensity workout for the people who wants to get lean bulk and on the same hand want to increase there strength and power.

Legs 21 exercises, 3 hrs 53 mins

Barbell Deep Squat	8x12 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Hack Squat	5x12 reps	rest: 60s
Machine Calf Raise	4x12 reps	rest: 60s
Barbell Front Squat	5x12 reps	rest: 60s
Machine Single-Leg Press	5x12 reps	rest: 60s
	4x12 reps	rest: 60s
Machine Single-Leg Extension	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Calf Press On Leg Press	6x12 reps	rest: 60s
Dumbbell Lunge	5x12 reps	rest: 60s
Barbell Lunge	4x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	5x12 reps	rest: 60s
EZ Bar Preacher Curl (Reverse Grip)	4x12 reps	rest: 60s
Barbell Reverse Curl	6x12 reps	rest: 60s
Machine Kneeling Leg Curl	4x12 reps	rest: 60s
Machine Seated Calf Raise	5x12 reps	rest: 60s
Bodyweight Side Lunge	6x12 reps	rest: 60s
Dumbbell Walking Lunge	3x12 reps	rest: 60s

Shoulders 27 exercises, 4 hrs 0 min

Barbell Shoulder Press	4x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Barbell Front Raise	4x12 reps	rest: 60s
Cable Rope Deltoid Row	4x12 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
Barbell Reverse Curl	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x12 reps	rest: 60s
Machine Shoulder Press	4x12 reps	rest: 60s
Barbell Rear Press	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x12 reps	rest: 60s
Dumbbell Lateral Raise	5x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise (Side-Lying)	6x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Machine Deltoid Raise	6x12 reps	rest: 60s
Barbell Front Raise	4x12 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12 reps	rest: 60s
Barbell Military Press	6x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	4x12 reps	rest: 60s
Dumbbell Seated Front Raise	4x12 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 60s
	4x12 reps	rest: 60s

Biceps and triceps 21 exercises, 3 hrs 41 mins

Dumbbell Concentration Curl	4x12 reps	rest: 60s
Dumbbell Incline Hammer Curl (Prone)	5x12 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	4x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
EZ Bar Curl	4x12 reps	rest: 60s
Dumbbell Seated Tricep Press	4x12 reps	rest: 60s
Dumbbell Bicep Curl	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	6x12 reps	rest: 60s
Barbell Tricep Extension	6x12 reps	rest: 60s
	6x12 reps	rest: 60s
Cable High Pulley Tricep Extension	6x12 reps	rest: 60s
Barbell Spider Curl	6x12 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	4x12 reps	rest: 60s
Cable Bicep Curl	4x12 reps	rest: 60s
	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Preacher Curl Machine	4x12 reps	rest: 60s
EZ Bar Tricep Extension	4x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s

Chest 20 exercises, 3 hrs 28 mins

Barbell Decline Bench Press	4x12 reps	rest: 60s
Barbell Incline Bench Press	5x12 reps	rest: 60s
Dumbbell Incline Bench Press	5x12 reps	rest: 60s
Dumbbell Fly	5x12 reps	rest: 60s
Dumbbell Pullover	4x12 reps	rest: 60s
Dumbbell Deep Push-Up	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Dumbbell Decline Fly	4x12 reps	rest: 60s
Machine Fly	5x12 reps	rest: 60s
	4x12 reps	rest: 60s
Leverage Decline Chest Press	4x12 reps	rest: 60s
	3x12 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	6x12 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Cable Mid Chest Crossover	4x12 reps	rest: 60s
Barbell Decline Bench Press	4x12 reps	rest: 60s
Cable Lower Chest Raise	6x12 reps	rest: 60s

Shoulder 9 exercises, 2 hrs 16 mins

Barbell Shoulder Press	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 60s
Dumbbell Alternating Front Raise	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
	4x12 reps	rest: 60s
Walking	1x0 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12 reps	rest: 60s

Back 17 exercises, 2 hrs 38 mins

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Barbell Deadlift	5x12 reps	rest: 60s
	4x12 reps	rest: 60s
Cable One-Arm Lat Pulldown	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Dumbbell Bent-Over Row	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x12 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	4x12 reps	rest: 60s
Pull-Up (Hammer Grip)	4x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 60s
Dumbbell Bent-Over Row	4x12 reps	rest: 60s
Cable Incline Pulldown (Supine)	3x12 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	4x12 reps	rest: 60s