tejmashub

Nov 2nd 2022

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Sick plan - Tejas

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Plan for Strength & Hypertrophy.

5 days a week

Alternate Quad focused & Hamstrings + Glutes every other week

All the best

Push day 14 exercises, 1 hr 41 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 0s
Push-Up	4x8 reps	rest: 90s
Dumbbell Incline Fly	4x8 reps	rest: 0s
Dumbbell Press (Close Grip)	4x8 reps	rest: 60s
Leverage Decline Chest Press	4x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Machine Bench Press	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Cable High Pulley Tricep Extension	4x8 reps	rest: 60s
Cable Rope Deltoid Row	6x8 reps	rest: 15s

Pull Day 13 exercises, 1 hr 44 mins

Pull-Up	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Machine Back Extension	4x8 reps	rest: 60s
Dumbbell One-Arm Row	6x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 15s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Leverage Machine Shrug	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 20s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 90s
EZ Bar Preacher Curl (Close Grip)	4x8 reps	rest: 60s

Leg Day 8 exercises, 55 mins

Upper Body Day 16 exercises, 1 hr 32 mins

Push-Up	2x8 reps	rest: 60s
Pull-Up	2x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	2x8 reps	rest: 60s
Hanging Leg Raise	2x8 reps	rest: 10s
Cable Kneeling Crunch	2x8 reps	rest: 60s

Hams & Glutes focused 11 exercises, 1 hr 21 mins