pehlivanli

Nov 8th 2023

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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

I have created this work out for myself. I have back and neck problems so I try to escape from hurting these parts. Use as you like, I like to get feedback and opinions.

1. Gün Gö?üs Kar?n 12 exercises, 0 min

Recumbent Bike	1x0 reps	rest: 15s
Barbell Bench Press	3x8 reps	rest: 30s
Barbell Incline Bench Press	3x8 reps	rest: 30s
Dumbbell Bench Press	3x8 reps	rest: 30s
Dumbbell Pullover	3x8 reps	rest: 30s
Dumbbell Fly	3x10 reps	rest: 30s
Cable Cross-Over	3x8 reps	rest: 45s
Frog Sit-Up	3x10 reps	rest: 45s
Bench Leg Raise (Supine)	3x10 reps	rest: 45s
Crunch	3x10 reps	rest: 45s
Cable Kneeling Crunch	3x10 reps	rest: 45s
Plank	3x10 reps	rest: 60s

2.Gün S?rt 7 exercises, 0 min

Recumbent Bike	1x0 reps	rest: 15s
Machine Lat Pulldown	4x10 reps	rest: 45s
Dumbbell One-Arm Row	4x8 reps	rest: 30s
Dumbbell Bent-Over Row	4x10 reps	rest: 30s
Barbell Bent-Over Row	4x8 reps	rest: 30s
Leverage Machine Iso Row	4x10 reps	rest: 30s
Back Hyperextension	4x10 reps	rest: 45s

3. Omuz Bacak 10 exercises, 0 min

Stationary Bike	1x0 reps	rest: 15s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 30s
Barbell Front Raise	4x8 reps	rest: 45s
Dumbbell Shoulder Shrug	4x8 reps	rest: 30s
Dumbbell Lateral Raise	4x10 reps	rest: 30s
Machine Seated Leg Curl	3x10 reps	rest: 45s
Machine Leg Extension	3x10 reps	rest: 45s
Machine Hip Adduction	3x10 reps	rest: 45s
Machine Seated Calf Raise	3x10 reps	rest: 45s
Machine Leg Press	4x10 reps	rest: 45s

4 Ön kol, arka Kol 9 exercises, 0 min

Stationary Bike	1x0 reps	rest: 15s
Barbell Curl	4x10 reps	rest: 45s
EZ Bar Curl	4x10 reps	rest: 45s
Dumbbell Alternating Seated Curl	3x10 reps	rest: 30s
Dumbbell Concentration Curl	3x10 reps	rest: 30s
Dumbbell Seated Tricep Press	3x10 reps	rest: 45s
Machine Dip	4x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Cable Rope Hammer Curl	3x10 reps	rest: 30s

Gögüs Kar?n MG 8 exercises, 0 min

Stationary Bike	1x0 reps	rest: 15s
Barbell Incline Bench Press	4x10 reps	rest: 30s
Dumbbell Bench Press	4x10 reps	rest: 30s
Dumbbell Fly	4x10 reps	rest: 30s
Machine Fly	4x10 reps	rest: 30s
Cable Cross-Over	4x10 reps	rest: 30s
Cable Kneeling Crunch	4x10 reps	rest: 30s
Leg Raise	4x10 reps	rest: 30s