ryanlawson361

Apr 13th 2018

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Simple intermediate routine

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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

High intensity workouts for maximum muscle gain.

Cardio 5 exercises, 4 hrs 0 min

Back + Biceps + Forearm 9 exercises, 57 mins

Cable Seated Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	3x8 reps	rest: 60s

Legg day 7 exercises, 56 mins

Chest and Shoulder day 7 exercises, 45 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s

Ab Day 10 exercises, 1 hr 0 min

Back and Biceps day 8 exercises, 59 mins

Chest + Shoulder + Tricep 9 exercises, 1 hr 5 mins

Barbell Bench Press	4x8 reps	rest: 75s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 90s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s