small angle training

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

instead of multiple sets each exercise, the exercise changes slightly each set, to more fully work through the range of each muscle.

Chest and back 23 exercises, 1 hr 8 mins

Smith Machine Decline Bench Press (Wide Grip)	1x8 reps	rest: 45s
Smith Machine Decline Bench Press	1x8 reps	rest: 45s
Smith Machine Decline Bench Press (Close Grip)	1x8 reps	rest: 45s
Smith Machine Bench Press	1x8 reps	rest: 45s
Smith Machine Bench Press	1x8 reps	rest: 45s
Smith Machine Bench Press (Wide Grip)	1x8 reps	rest: 45s
Cable Rear Pulldown (Wide Grip)	1x8 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	1x8 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	1x8 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	1x8 reps	rest: 45s
Cable V Bar Pulldown	1x8 reps	rest: 45s
Cable Shoulder Extension	1x5 reps	rest: 60s
Cable Tricep Pushdown (Rope)	1x8 reps	rest: 45s
Cable Shoulder Extension	1x8 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	1x8 reps	rest: 45s
Cable One-Arm Tricep Pushdown	1x16 reps	rest: 45s
Dumbbell Alternating Bicep Curl	1x16 reps	rest: 45s
Dumbbell Concentration Curl	1x8 reps	rest: 45s
Dumbbell Concentration Curl	1x8 reps	rest: 45s
EZ Bar Curl	1x8 reps	rest: 45s
	1x8 reps	rest: 45s
Barbell Preacher Curl	1x8 reps	rest: 45s
	1x8 reps	rest: 45s

Abs and shoulders 13 exercises, 50 mins

Lower body 10 exercises, 32 mins

Barbell Squat (Wide Stance)	1x8 reps	rest: 60s
Barbell Squat	1x8 reps	rest: 60s
Barbell Squat with Narrow Stance	1x8 reps	rest: 60s
Machine Leg Press (Wide Stance)	1x8 reps	rest: 60s
Machine Leg Press	1x5 reps	rest: 60s
Machine Leg Press (Narrow Stance)	1x8 reps	rest: 60s
Machine Single-Leg Press	1x16 reps	rest: 60s
Calf Press On Leg Press	1x8 reps	rest: 60s
Machine Single-Leg Calf Press	1x16 reps	rest: 60s
Machine Seated Calf Raise	1x8 reps	rest: 60s