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PHUL

faydabomb

Apr 15th 2018

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PHUL

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Phul

Day 4
Day 2
Day 3
Day 1

Upper power 7 exercises, 1 hr 18 mins

	Barbell Bench Press	4x5 reps	rest: 180s
	Barbell Curl	3x10 reps	rest: 120s
	Dumbbell Incline Bench Press	4x10 reps	rest: 120s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 120s
	Barbell Military Press	3x8 reps	rest: 120s
	Pull-Up	3x8 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 120s

Lower power 4 exercises, 44 mins

	Barbell Deep Squat	3x5 reps	rest: 180s
	Barbell Deadlift	3x5 reps	rest: 180s
	Machine Seated Leg Curl	3x12 reps	rest: 120s
	Calf Press On Leg Press	3x12 reps	rest: 120s

Upper hypertrophy 7 exercises, 1 hr 11 mins

	Barbell Incline Bench Press	3x12 reps	rest: 120s
	Dumbbell Fly	3x12 reps	rest: 120s
	Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 120s
	Cable Seated Row	3x12 reps	rest: 120s
	Barbell Curl	3x12 reps	rest: 120s
	Dip	3x8 reps	rest: 120s
	Pull-Up	3x8 reps	rest: 120s

Lower hypertrophy 4 exercises, 39 mins

	Machine Leg Extension	3x12 reps	rest: 120s
	Machine Seated Leg Curl	3x12 reps	rest: 60s
	Barbell Squat	3x15 reps	rest: 120s
	Calf Press On Leg Press	3x12 reps	rest: 120s

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