b_tight

Feb 26th 2023

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strength and mass

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6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

8 day split. Push A, pull A, legs, rest,push B, pull B, legs, rest. Repeat

Push A 8 exercises, 0 min

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Weighted Tricep Dip	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 30s
Cable Cross-Over	5x10 reps	rest: 30s
Dumbbell Seated Side Lateral Raise	5x10 reps	rest: 15s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 30s

Pull A 9 exercises, 0 min

Legs A 7 exercises, 0 min

Barbell Squat	6x3 reps	rest: 100s
Barbell Good Morning	3x8 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	5x10 reps	rest: 30s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Machine Seated Calf Raise	5x10 reps	rest: 15s

Push B 8 exercises, 0 min

Barbell Military Press	5x3 reps	rest: 90s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Decline Bench Press	5x8 reps	rest: 60s
Machine Fly	4x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 30s
Cable One-Arm Lateral Raise	5x10 reps	rest: 15s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 30s
Weighted Tricep Dip	4x8 reps	rest: 60s

Pull B 8 exercises, 0 min

Work gym push 8 exercises, 0 min

Dumbbell Seated Shoulder Press	5x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Weighted Tricep Dip	4x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Cable Lateral Raise	5x8 reps	rest: 15s
Machine Fly	5x8 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s