oxin's 4 Days Plan

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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

Train 4 days on your body, every day is a total different muscle group. with plenty of rest days to grow. (use 100% Whey and BCAA's)

Rug & Biceps. 8 exercises, 53 mins

Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s

Borst & Triceps. 8 exercises, 52 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Leverage Chest Press	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s

Quads & Hamstring & Kuiten. 7 exercises, 46 mins

Schouders & Trapezium & Voorarmen. 8 exercises, 51 mins

Barbell Seated Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s