2018 resolution

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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

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Pec+Tricep 13 exercises, 3 hrs 25 mins

Recumbent Bike	0x0 reps	rest: 60s
Barbell Bench Press	5x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x12 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Tricep Extension	4x8 reps	rest: 60s
Barbell Decline Bench Press	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
Dumbbell Fly	2x12 reps	rest: 60s
Stability Ball Tricep Extension	2x8 reps	rest: 60s
Dumbbell Deep Push-Up	2x8 reps	rest: 60s
	2x8 reps	rest: 60s
Dumbbell Pullover	2x8 reps	rest: 60s
Recumbent Bike	0x0 reps	rest: 60s

Jambe + epaules 15 exercises, 3 hrs 28 mins

Rowing	1x0 reps	rest: 60s
Barbell Squat	5x8 reps	rest: 60s
Band Shoulder Press	1x20 reps	rest: 60s
Barbell Rear Military Press	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Decline Bench Lunge	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Alternating Lateral Raise (Stability Ball)	2x8 reps	rest: 60s
Dumbbell Seated Calf Raise	2x20 reps	rest: 60s
Dumbbell Shoulder Shrug	2x8 reps	rest: 60s
Barbell Standing Calf Raise	2x20 reps	rest: 60s
Cable Shrug	2x8 reps	rest: 60s
Rowing	1x0 reps	rest: 60s

Dos+Bicep 12 exercises, 2 hrs 20 mins

Rowing	1x0 reps	rest: 60s
Barbell Deadlift	5x8 reps	rest: 60s
Barbell Curl	5x12 reps	rest: 60s
Cable Elevated Row	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Bicep Curl (Supine)	2x8 reps	rest: 60s
Cable Shoulder Extension	2x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl (Stability Ball)	2x8 reps	rest: 60s
Dual Cable Triceps Extension	2x8 reps	rest: 60s