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4 days bulkink

HanaBacaj

Dec 6th 2017

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4 days bulkink

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 2
Day 1
Day 4
Day 5

Legs 9 exercises, 1 hr 6 mins

	Barbell Kneeling Squat	3x8 reps	rest: 60s
	Barbell Squat	4x8 reps	rest: 60s
	Long Jump	3x8 reps	rest: 60s
	Dumbbell Lunge	3x12 reps	rest: 60s
	Machine Leg Press	4x15 reps	rest: 60s
	Machine Leg Extension	3x15 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Hip Adduction	3x8 reps	rest: 60s
	Machine Hip Abduction	3x8 reps	rest: 60s

Back and biceps 9 exercises, 1 hr 10 mins

	Pull-Up	4x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
	Cable Seated Row	4x8 reps	rest: 60s
	Dumbbell Deadlift	4x8 reps	rest: 60s
	Dumbbell One-Arm Row	4x12 reps	rest: 60s
	Machine Assisted Pull-Up	3x8 reps	rest: 60s
	Cable Bicep Curl	3x8 reps	rest: 60s
	Dumbbell Incline Curl	3x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s

Chest and triceps 8 exercises, 1 hr 4 mins

	Barbell Bench Press	4x8 reps	rest: 60s
	Dumbbell Bench Press	4x8 reps	rest: 60s
	Dumbbell Incline Bench Press	4x12 reps	rest: 60s
	Machine Fly	4x8 reps	rest: 60s
	Cable Cross-Over	4x8 reps	rest: 60s
	Dip	4x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s

Shoulders and traps 5 exercises, 47 mins

	Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
	Dumbbell Lateral Raise	4x12 reps	rest: 60s
	Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
	Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
	Dumbbell Seated Arnold Press	4x12 reps	rest: 60s

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