shayan234

Dec 4th 2017

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6 weeks bulking programe

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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

cardio 5 exercises, 1 hr 27 mins

REST DAT 0 exercises, 0 min

LEGS 7 exercises, 1 hr 1 min

arms 8 exercises, 1 hr 8 mins

Barbell Curl	5x8 reps	rest: 60s
Dumbbell Bicep Curl	5x8 reps	rest: 60s
Barbell Preacher Curl	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Dumbbell Tricep Extension	4x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Bench Dip	4x8 reps	rest: 60s

shoulders and traps 7 exercises, 57 mins

Handstand Push-Up	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Front Raise	5x8 reps	rest: 60s
Barbell Upright Row	5x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Weight Plate Front Raise	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s

chest 7 exercises, 57 mins

Barbell Incline Bench Press	5x8 reps	rest: 60s
Barbell Decline Bench Press	5x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Decline Bench Press	4x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

back 7 exercises, 56 mins

Pull-Up	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	5x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Back Hyperextension	4x8 reps	rest: 60s