Semih by 5 gün Plan

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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

* PLEASE NOTE: This workout routine/plan (ID:581725) was shared by user mrasgore. JEFIT does not assume any responsibility for user submitted routines. Please visit www.jefit.com to learn about IP/DMCA Notice *

Wednesday
Monday
Tuesday
Thursday
Saturday

bacak 7 exercises, 45 mins

Machine Leg Press	6x12 reps • 60s	rest: 30s
Machine Leg Extension	4x12 reps • 60s	rest: 30s
Machine Leg Curl (Prone)	4x12 reps • 60s	rest: 30s
Machine Leg Press	3x12 reps • 60s	rest: 30s
Machine Seated Calf Raise	4x20 reps • 60s	rest: 30s
Dumbbell Alternating Bicep Curl	4x12 reps • 60s	rest: 30s
Dumbbell Incline Curl	4x12 reps • 60s	rest: 30s

Chest 9 exercises, 1 hr 16 mins

Dumbbell Incline Bench Press	5x12 reps	rest: 30s
Machine Bench Press	5x12 reps • 60s	rest: 30s
Dumbbell Fly	4x10 reps • 60s	rest: 60s
Machine Fly	5x12 reps	rest: 30s
Dumbbell Lateral Raise	4x10 reps • 60s	rest: 60s
Machine Shoulder Press	4x10 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps • 60s	rest: 60s
EZ Bar Curl	4x10 reps • 60s	rest: 60s
Dumbbell Concentration Curl	4x10 reps • 60s	rest: 60s

pull 1 7 exercises, 58 mins

Cable Lat Pulldown (Wide Grip)	6x12 reps • 60s	rest: 45s
Barbell Bent-Over Row	4x10 reps • 60s	rest: 60s
Cable V Bar Pulldown	4x12 reps • 60s	rest: 45s
Cable Seated Row	4x12 reps • 60s	rest: 60s
Dumbbell One-Arm Row	4x10 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps • 60s	rest: 45s
Cable Shoulder Extension	4x12 reps • 60s	rest: 45s

Chest 2. 9 exercises, 1 hr 8 mins

Dumbbell Incline Bench Press	4x12 reps	rest: 30s
Machine Bench Press	4x12 reps • 60s	rest: 30s
Dumbbell Fly	4x10 reps • 60s	rest: 60s
Machine Fly	4x12 reps	rest: 30s
Machine Shoulder Press	4x12 reps • 60s	rest: 30s
Dumbbell Lateral Raise	4x12 reps • 60s	rest: 30s
Dumbbell Alternating Bicep Curl	4x10 reps • 60s	rest: 60s
EZ Bar Curl	4x10 reps • 60s	rest: 60s
Dumbbell Concentration Curl	4x10 reps • 60s	rest: 60s

pull 1 7 exercises, 55 mins

Cable Lat Pulldown (Wide Grip)	6x12 reps • 60s	rest: 45s
Cable V Bar Pulldown	4x12 reps • 60s	rest: 45s
Cable Seated Row	4x12 reps • 60s	rest: 60s
Barbell Bent-Over Row	4x10 reps • 60s	rest: 60s
Dumbbell One-Arm Row	3x10 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps • 60s	rest: 45s
Cable Shoulder Extension	4x12 reps • 60s	rest: 45s