5 splitted trainings /5 trainings per week evo 2

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

For those week, where I'm looking for some new, inspire exercise.

1. Chest 8 exercises, 1 hr 12 mins

Smith Machine Bench Press	5x8 reps	rest: 90s
Machine Fly	4x8 reps	rest: 60s
Smith Machine Incline Bench Press	5x8 reps	rest: 90s
Cable Cross-Over	4x8 reps	rest: 60s
Machine Inner Chest Press	4x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Decline Crunch	4x15 reps	rest: 30s
Machine Seated Calf Raise	4x12 reps	rest: 30s

5. Arms 8 exercises, 1 hr 21 mins

EZ Bar Curl	5x8 reps	rest: 90s
Machine Dip	5x8 reps	rest: 90s
Cable Preacher Curl	4x8 reps	rest: 60s
Machine Tricep Extension	4x8 reps	rest: 90s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 90s
Leverage Decline Chest Press	4x8 reps	rest: 90s
Dumbbell One-Arm Incline Curl	4x8 reps	rest: 90s
Cable Tricep Kickback	3x8 reps	rest: 60s

2. Back 8 exercises, 1 hr 12 mins

3. Leg 8 exercises, 1 hr 16 mins

Smith Machine Squat	5x8 reps	rest: 90s
Machine Leg Press (Wide Stance)	5x8 reps	rest: 90s
Hack Squat (Reverse Position)	5x8 reps	rest: 90s
Machine Leg Extension	4x12 reps	rest: 0s
Dumbbell Walking Lunge	4x12 reps	rest: 90s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 0s
Decline Crunch	4x12 reps	rest: 60s

4. Shoulders 9 exercises, 1 hr 12 mins

Smith Machine Rear Shoulder Press	5x8 reps	rest: 90s
Dumbbell Lateral Raise	3x8 reps	rest: 90s
Machine Shoulder Press	4x8 reps	rest: 90s
Machine Deltoid Raise	3x8 reps	rest: 90s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 90s
Cable Upright Row	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 90s
Decline Crunch	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s