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Bulk 5 day split
Smith Machine Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Dumbbell Fly
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4x15 reps |
rest: 60s
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Dumbbell Pullover
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3x12 reps |
rest: 60s
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Push-Up
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4x15 reps |
rest: 60s
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Chin-Up
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4x12 reps |
rest: 60s
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Smith Machine Bent-Over Row
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4x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x12 reps |
rest: 60s
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Cable Seated Row
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4x12 reps |
rest: 60s
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Smith Machine Shoulder Press
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5x12 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Reverse Fly
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3x10 reps |
rest: 60s
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Smith Machine Shrug
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4x12 reps |
rest: 60s
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Smith Machine Squat
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6x15 reps |
rest: 60s
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Machine Leg Press
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4x12 reps |
rest: 60s
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Machine Leg Extension
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4x12 reps |
rest: 60s
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Smith Machine Stiff-Leg Deadlift
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4x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x15 reps |
rest: 60s
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Barbell Standing Calf Raise
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5x20 reps |
rest: 60s
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Calf Press On Leg Press
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4x50 reps |
rest: 60s
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EZ Bar Curl
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5x12 reps |
rest: 60s
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Barbell Preacher Curl
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4x10 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x10 reps |
rest: 60s
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EZ Bar Tricep Extension
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5x12 reps |
rest: 60s
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Cable Shoulder Extension
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4x12 reps |
rest: 60s
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Bench Dip
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3x10 reps |
rest: 60s
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