MichaelNj

Jul 27th 2018

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5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Yeah

chest 16 exercises, 1 hr 42 mins

Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Elevated Push-Up	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s

back 11 exercises, 1 hr 12 mins

Barbell Deadlift	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable One-Arm Seated Row	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Reverse Crossover	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s

biseps & triceps 17 exercises, 1 hr 49 mins

Cable Bicep Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

shoulders 11 exercises, 1 hr 12 mins

Cable External Rotation	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s

legs 11 exercises, 2 hrs 4 mins

Barbell Squat	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Single-Leg Calf Press	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Hack Calf Raise	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Barbell Rocking Standing Calf Raise	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s