nordberg2

Nov 18th 2017

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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

6 Day workout cycle

Arms 11 exercises, 1 hr 14 mins

Elliptical Training	1x0 reps	rest: 15s
Barbell Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Bicep Curl	4x12,10,8,6 reps	rest: 60s
Barbell Preacher Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Concentration Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Zottman Curl	4x12,10,8,6 reps	rest: 60s
Wrist Roller	4x12,10,8,6 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x12,10,8,6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Tricep Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Tricep Extension	4x12,10,8,6 reps	rest: 60s

Legs and Abs 11 exercises, 1 hr 4 mins

Barbell Squat	4x12,10,8,6 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
Barbell Lunge	4x12,10,8,6 reps	rest: 60s
Barbell Standing Calf Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Step-Up	4x12,10,8,6 reps	rest: 60s
Crunch	4x12,10,8,6 reps	rest: 60s
Dumbbell Side Bend	4x12,10,8,6 reps	rest: 60s
Weighted Hanging Knee Raise	4x12,10,8,6 reps	rest: 60s
Bench Weighted Decline Crunch	4x12,10,8,6 reps	rest: 60s
Plank	4x12,10,8,6 reps	rest: 60s

Shoulders 7 exercises, 47 mins

Treadmill Running	1x0 reps	rest: 10s
Rowing	1x0 reps	rest: 5s
Dumbbell Seated Arnold Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 60s
Barbell Shrug	4x12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12,10,8,6 reps	rest: 60s

Chest and Tri's 13 exercises, 1 hr 26 mins

Elliptical Training	1x0 reps	rest: 15s
Barbell Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dip	4x12,10,8,6 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Decline Bench Press	4x12,10,8,6 reps	rest: 60s
Cable Cross-Over	4x12,10,8,6 reps	rest: 60s
Machine Fly	4x12,10,8,6 reps	rest: 60s
EZ Bar Tricep Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x12,10,8,6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Tricep Press	4x12,10,8,6 reps	rest: 60s

Back and Bi's 10 exercises, 1 hr 15 mins