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PHUL

davidebenesso

Jun 27th 2018

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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

Classic PHUL

Tuesday
Wednesday
Friday
Saturday

Upper Power 7 exercises, 1 hr 9 mins

	Barbell Bench Press	4x5 reps	rest: 120s
	Dumbbell Incline Bench Press	4x10 reps	rest: 90s
	Barbell Bent-Over Row	4x5 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
	Barbell Military Press	3x8 reps	rest: 90s
	Barbell Curl	4x10 reps	rest: 60s
	Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s

Lower Power 5 exercises, 52 mins

	Barbell Squat	4x5 reps	rest: 120s
	Barbell Deadlift	4x5 reps	rest: 120s
	Machine Leg Press	4x15 reps	rest: 60s
	Machine Seated Leg Curl	4x10 reps	rest: 90s
	Machine Calf Raise	3x10 reps	rest: 90s

Upper Hypertrophy 8 exercises, 1 hr 17 mins

	Barbell Incline Bench Press	4x12 reps	rest: 60s
	Dumbbell Fly	4x12 reps	rest: 60s
	Cable Seated Row	4x12 reps	rest: 60s
	Dumbbell One-Arm Row	4x12 reps	rest: 60s
	Dumbbell Lateral Raise	4x12 reps	rest: 60s
	Dumbbell Incline Curl	4x12 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
	Machine Seated Row	4x5 reps	rest: 90s

Lower Hypertrophy 6 exercises, 58 mins

	Barbell Front Squat	4x12 reps	rest: 60s
	Dumbbell Lunge	4x12 reps	rest: 60s
	Machine Leg Extension	4x15 reps	rest: 60s
	Machine Seated Leg Curl	4x15 reps	rest: 60s
	Machine Seated Calf Raise	4x12 reps	rest: 60s
	Calf Press On Leg Press	4x12 reps	rest: 60s

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