yehyatt

Jan 31st 2018

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Optimum anabolics week3++

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5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 week 3 6 exercises, 54 mins

Dumbbell One-Arm Front Raise	5x12 reps	rest: 30s
Barbell Military Press	5x12 reps	rest: 30s
Dumbbell Lateral Raise (Prone)	5x12 reps	rest: 30s
Dumbbell Lateral Raise	5x12 reps	rest: 30s
Dumbbell Seated Arnold Press	5x12 reps	rest: 30s
Dumbbell Shoulder Shrug	5x12 reps	rest: 30s

Day 2 week 3 6 exercises, 52 mins

Dumbbell One-Arm Preacher Curl	5x12 reps	rest: 30s
Cable Shoulder Extension	5x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	5x12 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	5x12 reps	rest: 30s
Crunch	5x12 reps	rest: 30s
Parallel Bar Hip Raise	5x12 reps	rest: 30s

Day 3 week 3 6 exercises, 53 mins

Day 4 week 3 6 exercises, 53 mins

Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 30s
Cable Shoulder Extension	5x12 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	5x12 reps	rest: 30s
Cable Rope Seated Row	5x12 reps	rest: 30s
Back Hyperextension	5x12 reps	rest: 30s
Machine Assisted Pull-Up	5x12 reps	rest: 30s

Day 5 week 3 6 exercises, 54 mins

Day 1 week 4 6 exercises, 45 mins

Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Barbell Military Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s

Day 2 week 4 6 exercises, 44 mins

Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Crunch	3x12 reps	rest: 60s
Parallel Bar Hip Raise	3x12 reps	rest: 60s

Day 3 week 4 6 exercises, 44 mins

Day 4 week 4 6 exercises, 41 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Rope Seated Row	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Elevated Row	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Machine Assisted Pull-Up	3x10 reps	rest: 60s

Day 5 week 4 6 exercises, 45 mins