Anton's Miyagi System

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back, Triceps and Sholders 9 exercises, 1 hr 26 mins

Barbell Deadlift	6x6 reps	rest: 90s
Barbell Bent-Over Row	4x10 reps	rest: 90s
Barbell Military Press	3x10 reps	rest: 90s
Barbell Good Morning	3x10 reps	rest: 90s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 90s
Rowing	1x0 reps	rest: 10s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 90s
Dip	3x4 reps	rest: 90s

Legs 7 exercises, 1 hr 6 mins

Chest and Biceps 10 exercises, 1 hr 38 mins

Barbell Bench Press	6x8 reps	rest: 90s
Barbell Incline Bench Press	4x8 reps	rest: 90s
Dumbbell Bench Press	3x10 reps	rest: 90s
Machine Fly	3x10 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x20 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x20 reps	rest: 90s
Barbell Preacher Curl	3x8 reps	rest: 90s
Crunch	3x12 reps	rest: 90s
Weight Plate Russian Twist	3x20 reps	rest: 90s
Weighted Crunch	3x10 reps	rest: 90s