Upper/ Lower Size Focused

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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

https://docs.google.com/spreadsheets/d/1GoKJ91fbj7NvKcowtbQdb8xvyBBA8JOFv0vQ3R1_7XM/htmlview#

Strength Upper 7 exercises, 0 min

Barbell Bench Press	5x12,10,8,8,9 reps	rest: 180s
Dumbbell Incline Bench Row	3x10 reps	rest: 120s
Dumbbell Incline Bench Press	3x8,8,12 reps	rest: 90s
Machine Assisted Pull-Up	3x10,10,15 reps	rest: 10s
EZ Bar Tricep Extension	3x10,10,15 reps	rest: 60s
Dumbbell Lateral Raise	3x8,8,15 reps	rest: 10s
EZ Bar Close Grip Curl	3x8,8,15 reps	rest: 60s

Strength Lower 6 exercises, 0 min

Size Upper 8 exercises, 0 min

Barbell Shoulder Press	3x15,10,10 reps	rest: 120s
Machine Assisted Chin-Up	3x8,8,12 reps	rest: 120s
Barbell Incline Bench Press	3x10,10,15 reps	rest: 105s
Dumbbell Bent-Over Reverse Fly	3x10,10,20 reps	rest: 10s
Dumbbell Fly	3x10,10,20 reps	rest: 60s
EZ Bar Curl	3x15,15,20 reps	rest: 10s
EZ Bar Tricep Extension	3x15,15,20 reps	rest: 10s
Dumbbell Lateral Raise	3x15,15,20 reps	rest: 60s

Size Lower 5 exercises, 0 min