gh.niknafas

Nov 23rd 2017

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60 days to fit (60 day fitness plan)

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Shoulders and Traps A_H 4 exercises, 25 mins

	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Back and Biceps and Forearms B_L 8 exercises, 52 mins

Rest 0 exercises, 0 min

Chest and Triceps C_H 5 exercises, 32 mins

Push-Up	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	3x8 reps	rest: 60s

Legs D_L 7 exercises, 44 mins

Rest 0 exercises, 0 min

Shoulders and Traps A_L 7 exercises, 43 mins

Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s

Back and Biceps and Forearms B_H 5 exercises, 32 mins

Rest 0 exercises, 0 min

Chest and Triceps C_L 9 exercises, 58 mins

Push-Up	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Tricep Kickback	3x8 reps	rest: 60s

Legs D_H 5 exercises, 33 mins