YessaMassa

May 28th 2018

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2day chest

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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

shoulders 10 exercises, 1 hr 1 min

Barbell Squat to Shoulder Press	4x8 reps	rest: 60s
Barbell Hang Clean	4x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 15s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 15s
Weight Plate Front Raise	3x8 reps	rest: 60s
Barbell Behind the Back Shrug	3x8 reps	rest: 15s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Cable External Rotation	3x8 reps	rest: 15s
Wrist Roller	3x8 reps	rest: 60s

rest 0 exercises, 0 min

chest 11 exercises, 56 mins

Barbell Squat	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 15s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 15s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 15s
Dumbbell Decline Fly	3x8 reps	rest: 60s
	1x8 reps	rest: 15s
	1x8 reps	rest: 60s
	2x8 reps	rest: 60s
	3x8 reps	rest: 60s

arms 11 exercises, 1 hr 12 mins

Barbell Front Squat	3x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 15s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Barbell Preacher Curl	4x8 reps	rest: 15s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 15s
EZ Bar Tricep Extension	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 15s
Dumbbell Tricep Extension	4x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 20s
Dip	3x8 reps	rest: 60s

legs 8 exercises, 1 hr 0 min

chest 8 exercises, 1 hr 2 mins

Barbell Bench Press	6x8 reps	rest: 60s
Barbell Incline Bench Press	6x8 reps	rest: 60s
Barbell Decline Bench Press	6x8 reps	rest: 60s
Cable Flat Bench Fly	3x10 reps	rest: 15s
Dumbbell Pullover	3x10 reps	rest: 60s
Dumbbell Bench Press (Reverse Grip)	3x10 reps	rest: 15s
Dumbbell Deep Push-Up	3x10 reps	rest: 60s
	2x8 reps	rest: 0s

back 10 exercises, 58 mins