TheoTaoMedve

Jan 25th 2018

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Muscle Builder

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

10 excercises
4 sets
aim for 5-8 reps

* alternate abs & cardio with legs and back every week

Example -
* this week you do abs & cardio twice and legs & abs once

* next week you do legs and abs twice and abs and cardio once

Monday - Chest & Back
Tuesday - Abs & Cardio / Legs & Back
Wednesday - Arms
Thursday - Legs & Abs / Abs & Cardio
Friday - Shoulders & Back
Saturday - Abs & Cardio / Legs & Back

Chest and Back 9 exercises, 57 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,8,6 reps	rest: 60s
Pull-Up	4x12,10,8,6 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s

Abs & Cardio 9 exercises, 1 hr 50 mins

Parallel Bar Hip Raise	4x16 reps	rest: 60s
Crunch	4x16 reps	rest: 60s
Air Bike	4x60 reps	rest: 60s
Leg Raise	4x16 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Reverse Crunch	4x16 reps	rest: 60s
Leg Pull-In	4x16 reps	rest: 60s
Stability Ball Crunch	4x16 reps	rest: 60s
Indoor Cycling	0x0 reps	rest: 30s

Arms 10 exercises, 1 hr 1 min

Barbell Curl	4x12,10,8,6 reps	rest: 60s
Cable Shoulder Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Alternating Preacher Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Zottman Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Concentration Curl	4x12,10,8,6 reps	rest: 60s
Barbell Tricep Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 60s
Dumbbell Bicep Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Tricep Extension	4x12,10,8,6 reps	rest: 60s

Legs and Abs 10 exercises, 1 hr 3 mins

Barbell Squat	4x12,10,8,6 reps	rest: 60s
Machine Leg Press	4x12,10,8,6 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
Crunch	4x30,30,30,30 reps	rest: 60s
Dumbbell Side Bend	4x20,20,20,20 reps	rest: 60s
Weighted Hanging Knee Raise	4x20,20,20,20 reps	rest: 60s
Bench Weighted Decline Crunch	4x25,25,25,25 reps	rest: 60s
Dumbbell Lunge	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s

Shoulders and Back 10 exercises, 58 mins

Dumbbell Seated Arnold Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 60s
Smith Machine Shrug	4x12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12,10,8,6 reps	rest: 60s
Barbell Military Press (Seated)	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	4x12,10,8,6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,8,6 reps	rest: 60s
Weighted Pull-Up	4x12,10,8,6 reps	rest: 60s

Abs & Cardio 9 exercises, 1 hr 50 mins

Parallel Bar Hip Raise	4x16 reps	rest: 60s
Crunch	4x16 reps	rest: 60s
Air Bike	4x60 reps	rest: 60s
Leg Raise	4x16 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Reverse Crunch	4x16 reps	rest: 60s
Leg Pull-In	4x16 reps	rest: 60s
Stability Ball Crunch	4x16 reps	rest: 60s
Indoor Cycling	0x0 reps	rest: 30s