Split Valdec

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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

Back 6 exercises, 44 mins

Chest 5 exercises, 45 mins

Leverage Chest Press	5x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s

Legs 7 exercises, 49 mins

Arms 8 exercises, 56 mins

Machine Assisted Dip	3x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	2x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x12 reps	rest: 60s

Shoulders 7 exercises, 47 mins

	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	2x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	2x12 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Cable External Rotation	3x12 reps	rest: 60s
Cable Internal Rotation	3x12 reps	rest: 60s