Main Series
luizrennocosta avatar luizrennocosta
Jan 12th 2018
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Main Series

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

legs chest back shoulder arms

Chest  5 exercises, 33 mins
Dumbbell Incline Bench Press (Palms in) exercise demonstration
Dumbbell Incline Bench Press (Palms in)

3x8 reps

rest: 60s audio icon
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Dumbbell Incline Bench Press exercise demonstration
Dumbbell Incline Bench Press

3x8 reps

rest: 60s audio icon
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Smith Machine Bench Press exercise demonstration
Smith Machine Bench Press

3x8 reps

rest: 60s audio icon
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Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

3x8 reps

rest: 60s audio icon
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Cable Cross-Over exercise demonstration
Cable Cross-Over

3x8 reps

rest: 60s audio icon
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Back / Abs*  5 exercises, 32 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

3x8 reps

rest: 60s audio icon
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Barbell Clean Deadlift exercise demonstration
Barbell Clean Deadlift

3x8 reps

rest: 60s audio icon
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Machine Assisted Pull-Up exercise demonstration
Machine Assisted Pull-Up

3x8 reps

rest: 60s audio icon
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Machine Lat Pulldown (Reverse Grip) exercise demonstration
Machine Lat Pulldown (Reverse Grip)

3x8 reps

rest: 60s audio icon
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3x8 reps

rest: 60s
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Shoulder / Abs  0 exercises, 0 min
Arms  0 exercises, 0 min

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