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split 5j

YAUHYAUH

Dec 3rd 2017

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split 5j

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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

Day 3
Day 5
Day 7
Day 1
Day 6

dos 5 exercises, 47 mins

	Pull-Up	3x10 reps	rest: 120s
	Barbell Bent-Over Row	3x10 reps	rest: 120s
	Pull-Up (Hammer Grip)	3x10 reps	rest: 120s
	Cable Seated Row	3x10 reps	rest: 120s
	Cable Shoulder Extension	3x15 reps	rest: 60s

epaule 7 exercises, 51 mins

	Dumbbell Seated Shoulder Press	3x10 reps	rest: 120s
	Machine Shoulder Press	3x10 reps	rest: 0s
	Barbell Upright Row	3x10 reps	rest: 120s
	Dumbbell Lateral Raise	3x10 reps	rest: 0s
	Dumbbell One-Arm Front Raise	3x10 reps	rest: 90s
	Barbell Shrug	3x10 reps	rest: 120s
	Cable Rope Face Pull	2x15 reps	rest: 60s

bras 6 exercises, 36 mins

	Barbell Preacher Curl	3x10 reps	rest: 0s
	Dip	3x10 reps	rest: 90s
	Dumbbell Incline Curl	3x10 reps	rest: 0s
	Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 90s
	Cable Bicep Curl	3x10 reps	rest: 0s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s

jambes mollets 6 exercises, 51 mins

	Machine Leg Press	4x10 reps	rest: 120s
	Back Hyperextension	2x20 reps	rest: 60s
	Smith Machine Deadlift	3x10 reps	rest: 120s
	Machine Leg Extension	3x15 reps	rest: 0s
	Machine Seated Leg Curl	3x15 reps	rest: 90s
	Barbell Standing Calf Raise	3x15 reps	rest: 60s

pec 4 exercises, 39 mins

	Barbell Decline Bench Press	3x10 reps	rest: 120s
	Dumbbell Incline Bench Press	3x10 reps	rest: 120s
	Dumbbell Bench Press	3x10 reps	rest: 120s
	Cable Cross-Over	3x15 reps	rest: 60s

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