Power Hypertrophy Upper/Lower (Phul)
BehramKhan avatar BehramKhan
Jun 20th 2018
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Power Hypertrophy Upper/Lower (Phul)

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Lower Power  6 exercises, 52 mins
Barbell Deep Squat exercise demonstration
Barbell Deep Squat

4x5 reps

rest: 60s audio icon
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Barbell Deadlift exercise demonstration
Barbell Deadlift

4x5 reps

rest: 60s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

5x15 reps

rest: 60s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

4x10 reps

rest: 60s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

4x10 reps

rest: 60s audio icon
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Machine Calf Raise exercise demonstration
Machine Calf Raise

4x10 reps

rest: 60s audio icon
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Upper Hyperthrophy  7 exercises, 1 hr 7 mins
Barbell Incline Bench Press exercise demonstration
Barbell Incline Bench Press

4x12 reps

rest: 60s audio icon
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Dumbbell Fly exercise demonstration
Dumbbell Fly

4x12 reps

rest: 60s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

4x12 reps

rest: 60s audio icon
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Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

4x12 reps

rest: 60s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

4x12 reps

rest: 60s audio icon
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Dumbbell Incline Curl exercise demonstration
Dumbbell Incline Curl

4x12 reps

rest: 60s audio icon
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Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

4x12 reps

rest: 60s audio icon
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Lower Hypertrophy  6 exercises, 2 hrs 26 mins
Barbell Squat exercise demonstration
Barbell Squat

43x12 reps

rest: 60s audio icon
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Dumbbell Lunge exercise demonstration
Dumbbell Lunge

4x12 reps

rest: 60s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

4x15 reps

rest: 60s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

4x15 reps

rest: 60s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

4x12 reps

rest: 60s audio icon
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Machine Calf Raise exercise demonstration
Machine Calf Raise

4x12 reps

rest: 60s audio icon
add button

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