Cas_Baby_Fimil3

Apr 3rd 2018

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Castro Workout Plan

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest Day 7 exercises, 46 mins

Shoulders Day 7 exercises, 46 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x8 reps	rest: 60s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
Barbell Overhead Front Raise	3x8 reps	rest: 60s
Dumbbell Seated Alternating Front Raise	3x8 reps	rest: 60s

Lats/Back 7 exercises, 47 mins

Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Barbell Pullover	3x8 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s

Biceps Day 7 exercises, 46 mins

Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s

Triceps Day 7 exercises, 45 mins

Dumbbell Tricep Extension	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Barbell Overhead Tricep Extension	3x8 reps	rest: 60s
Barbell Reverse Tricep Bench Press	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s

Legs Day 6 exercises, 38 mins