old School Workout

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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

Old School Workout that you probably forgot I'm no including warm up sets..It may be different from person to person but my recommendations are 4 warmup sets on your first workout and 2 on the remaining..

Day 1
Day 2
Day 4
Day 5
Day 6

chest and abs 7 exercises, 59 mins

Barbell Bench Press	3x6 reps	rest: 120s
Dumbbell Incline Bench Press	3x6 reps	rest: 120s
Dip	3x6 reps	rest: 120s
Cable Kneeling Crunch	3x6 reps	rest: 120s
Parallel Bar Hip Raise	3x6 reps	rest: 120s
Lying Alternating Knee Raise	3x6 reps	rest: 120s
Barbell Standing Calf Raise	3x6 reps	rest: 60s

back and calves 7 exercises, 52 mins

Barbell Deadlift	3x6 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	3x6 reps	rest: 120s
Pull-Up	3x6 reps	rest: 60s
Dumbbell One-Arm Row	3x6 reps	rest: 60s
Barbell Standing Calf Raise	3x12 reps	rest: 120s
Calf Press On Leg Press	3x6 reps	rest: 60s
Hack Calf Raise	3x6 reps	rest: 60s

Shoulders 8 exercises, 58 mins

Barbell Shoulder Press	3x6 reps	rest: 120s
Dumbbell Lateral Raise	3x6 reps	rest: 120s
Dumbbell Bent-Over Raise	3x6 reps	rest: 120s
Barbell Shrug	3x6 reps	rest: 120s
Hack Calf Raise	3x6 reps	rest: 60s
Calf Press On Leg Press	3x6 reps	rest: 60s
Barbell Curl	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x6 reps	rest: 60s

Leg day 3 exercises, 24 mins

Barbell Squat	3x6 reps	rest: 120s
Machine Leg Press	3x6 reps	rest: 120s
Machine Leg Curl (Prone)	3x6 reps	rest: 60s

Arms 7 exercises, 1 hr 1 min

Dumbbell Alternating Bicep Curl	3x6 reps	rest: 120s
Cable Shoulder Extension	3x6 reps	rest: 120s
Barbell Curl	3x6 reps	rest: 120s
Cable Rope Overhead Tricep Extension	3x6 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 120s
Parallel Bar Hip Raise	3x12 reps	rest: 120s
Air Bike	3x12 reps	rest: 120s