Torso Pierna/ MYO-Reps

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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

Torso 9 exercises, 49 mins

Barbell Decline Bench Press	1x12 reps	rest: 120s
Pull-Up	1x10 reps	rest: 60s
Machine Inverted Row	3x10 reps	rest: 60s
Barbell Military Press	1x15 reps	rest: 90s
Dumbbell One-Arm Row	3x12 reps	rest: 10s
Dumbbell Bench Press	3x12 reps	rest: 5s
Dumbbell One-Arm Lateral Raise	3x15 reps	rest: 60s
Dumbbell Decline Tricep Extension	2x12 reps	rest: 1s
Dumbbell One-Arm Tricep Kickback	2x15 reps	rest: 60s

Piernas 7 exercises, 47 mins

Barbell Squat	4x10 reps	rest: 75s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Machine Kneeling Leg Curl	1x15 reps	rest: 60s
Barbell Single-Leg Squat	3x12 reps	rest: 60s
Barbell Curl	1x12 reps	rest: 60s
Barbell Standing Calf Raise	1x20 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x15 reps	rest: 60s

Torso B 9 exercises, 46 mins

Barbell Military Press	1x12 reps	rest: 120s
Pull-Up	1x10 reps	rest: 60s
Machine Inverted Row	3x10 reps	rest: 60s
Barbell Decline Bench Press	1x15 reps	rest: 75s
Dumbbell One-Arm Row	3x12 reps	rest: 10s
Dumbbell One-Arm Lateral Raise	3x12 reps	rest: 5s
Dumbbell Bench Press	3x15 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	2x12 reps	rest: 1s
Bench Dip	2x. reps	rest: 60s

Piernas B 7 exercises, 50 mins

Barbell Squat	4x10 reps	rest: 75s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Barbell Lunge	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Machine Kneeling Leg Curl	3x15 reps	rest: 10s
Barbell Standing Calf Raise	1x20 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	2x15 reps	rest: 10s