tinybeast67

Mar 6th 2018

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my personal workout

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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

Legs shoulders 9 exercises, 1 hr 2 mins

Barbell Squat	4x10 reps	rest: 30s
Machine Leg Curl (Prone)	4x10 reps	rest: 30s
Machine Leg Extension	4x10 reps	rest: 30s
Dumbbell Lunge	4x10 reps	rest: 30s
Barbell Seated Calf Raise	4x10 reps	rest: 30s
Dumbbell Lateral Raise	4x10 reps	rest: 30s
Dumbbell Seated Arnold Press	4x10 reps	rest: 30s
Barbell Upright Row	4x10 reps	rest: 30s
Barbell Shrug	4x10 reps	rest: 30s

Chest back abs 9 exercises, 1 hr 1 min

Barbell Bench Press	4x10 reps	rest: 30s
Barbell Reverse Bench Press (Wide Grip)	4x10 reps	rest: 30s
Barbell Decline Bench Press	4x10 reps	rest: 30s
Barbell Rack Pull	4x10 reps	rest: 30s
Machine Seated Row	4x10 reps	rest: 30s
Barbell Row	4x10 reps	rest: 30s
Dumbbell Pullover	4x10 reps	rest: 30s
Decline Bench Weighted Twist	4x10 reps	rest: 30s
Seated Bench Leg Pull-In	4x10 reps	rest: 30s

Biceps triceps 8 exercises, 54 mins

Dumbbell Alternating Hammer Curl	4x8 reps	rest: 30s
Barbell Preacher Curl	4x8 reps	rest: 30s
EZ Bar Close Grip Curl	4x8 reps	rest: 30s
Dumbbell Incline Curl	4x8 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 30s
EZ Bar Tricep Extension (Close Grip)	4x8 reps	rest: 30s
Dumbbell Seated Tricep Press	4x8 reps	rest: 30s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s

Legs abs 10 exercises, 1 hr 7 mins

Barbell Squat	4x10 reps	rest: 30s
Machine Leg Curl (Prone)	4x10 reps	rest: 30s
Machine Leg Extension	4x10 reps	rest: 30s
Bodyweight Step-Up	4x10 reps	rest: 30s
Dumbbell Calf Raise	4x10 reps	rest: 30s
Barbell Shoulder Press	4x10 reps	rest: 30s
Dumbbell Reverse Fly	4x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 30s
Decline Bench Leg Raise	4x10 reps	rest: 30s
Decline Bench Weighted Twist	4x10 reps	rest: 30s

Chest back 8 exercises, 57 mins

Barbell Bench Press	4x10 reps	rest: 30s
Barbell Reverse Bench Press (Wide Grip)	4x10 reps	rest: 30s
Dumbbell Decline Fly	4x10 reps	rest: 30s
Dumbbell Pullover	4x10 reps	rest: 30s
Machine Seated Row	4x10 reps	rest: 30s
Dumbbell One-Arm Row	4x10 reps	rest: 30s
Barbell Rack Pull	4x10 reps	rest: 30s
Assisted Hyperextension	4x10 reps	rest: 30s

Bis,tris,shoulders abs 10 exercises, 1 hr 15 mins

Dumbbell Alternating Bicep Curl	4x10 reps	rest: 45s
EZ Bar Preacher Curl (Close Grip)	4x10 reps	rest: 45s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 45s
Dumbbell Preacher Curl	4x10 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 45s
Dumbbell One-Arm Tricep Extension	4x10 reps	rest: 45s
Single-Leg Bench Dip	4x20 reps	rest: 45s
Plank	2x10 reps	rest: 45s
Leg Raise	2x25 reps	rest: 45s
Crunch	2x25 reps	rest: 45s