tj@ltech.dk

Oct 13th 2018

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10 weeks Bulking

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

10 weeks Bulking

Ben 6 exercises, 28 mins

Barbell Deep Squat	4x7 reps	rest: 10s
Barbell Lunge	4x7 reps	rest: 10s
Machine Leg Press	4x7 reps	rest: 10s
Barbell Romanian Deadlift	4x7 reps	rest: 10s
Barbell Standing Calf Raise	4x7 reps	rest: 10s
Cable Rotational Crunch (Kneeling)	4x7 reps	rest: 10s

Tabata chest and triceps 10 exercises, 54 mins

Barbell Bench Press	5x7 reps	rest: 10s
Dumbbell Incline Bench Press	5x7 reps	rest: 10s
Dumbbell Fly	5x7 reps	rest: 10s
Dumbbell Pullover	5x7 reps	rest: 10s
Cable Lower Chest Raise	5x7 reps	rest: 10s
Dip	5x7 reps	rest: 10s
Barbell Bench Press (Close Grip)	5x7 reps	rest: 10s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x7 reps	rest: 10s
Weight Plate Russian Twist	5x7 reps	rest: 10s
Machine Ab Crunch	5x10 reps	rest: 10s

Bryst 5 exercises, 22 mins

Ryg 6 exercises, 27 mins

Tabata back and biceps 11 exercises, 59 mins

Cable Lat Pulldown (Wide Grip)	5x7 reps	rest: 10s
Dumbbell One-Arm Row	5x7 reps	rest: 10s
Barbell Bent-Over Row	5x7 reps	rest: 10s
Barbell Deadlift	5x6 reps	rest: 10s
Back Hyperextension	5x7 reps	rest: 10s
Barbell Curl	5x7 reps	rest: 10s
Dumbbell Bicep Curl	5x7 reps	rest: 10s
Dumbbell Alternating Hammer Curl	5x7 reps	rest: 10s
Dumbbell Concentration Curl on Stability Ball	5x7 reps	rest: 10s
Weight Plate Russian Twist	5x10 reps	rest: 10s
Machine Ab Crunch	5x10 reps	rest: 10s

Skulder 6 exercises, 26 mins

Barbell Military Press	4x7 reps	rest: 10s
Dumbbell Seated Arnold Press	4x7 reps	rest: 10s
Dumbbell Lateral Raise	4x7 reps	rest: 10s
Barbell Shrug	4x7 reps	rest: 10s
Dumbbell Lateral Raise (Prone)	4x7 reps	rest: 10s
Plank	4x7 reps	rest: 10s

Arme 8 exercises, 36 mins

Barbell Preacher Curl	4x7 reps	rest: 10s
Dumbbell Bicep Curl	4x7 reps	rest: 10s
Dumbbell Hammer Curl	4x7 reps	rest: 10s
EZ Bar French Press	4x7 reps	rest: 10s
Barbell Bench Press (Close Grip)	4x7 reps	rest: 10s
Cable Shoulder Extension	4x7 reps	rest: 10s
Dumbbell Side Bend	4x7 reps	rest: 10s
Cable Wood Chop	4x7 reps	rest: 10s

Tabata shoulders and legs 13 exercises, 1 hr 7 mins

Barbell Squat	5x7 reps	rest: 10s
Machine Single-Leg Extension	5x7 reps	rest: 10s
Machine Single-Leg Curl	5x7 reps	rest: 10s
Machine Single-Leg Calf Press	5x7 reps	rest: 10s
Barbell Military Press	5x7 reps	rest: 10s
Dumbbell Seated Shoulder Press	5x7 reps	rest: 10s
Dumbbell Lateral Raise	5x7 reps	rest: 10s
Dumbbell Seated Bent-Over Reverse Fly	5x7 reps	rest: 10s
Barbell Upright Row	5x7 reps	rest: 10s
Barbell Wrist Curl (Posterior)	5x7 reps	rest: 10s
Barbell Kneeling Wrist Curl (Palms Up)	5x7 reps	rest: 10s
Weight Plate Russian Twist	5x10 reps	rest: 10s
Machine Ab Crunch	5x10 reps	rest: 10s

Basic training 12 exercises, 1 hr 17 mins

Barbell Bench Press	5x7 reps	rest: 10s
Dumbbell Incline Bench Press	5x7 reps	rest: 10s
Cable Lat Pulldown (Wide Grip)	5x7 reps	rest: 10s
Dumbbell One-Arm Row	5x7 reps	rest: 10s
Barbell Bent-Over Row	5x7 reps	rest: 10s
Barbell Military Press	5x7 reps	rest: 10s
Barbell Curl	5x7 reps	rest: 10s
Dumbbell Seated One-Arm Tricep Extension	5x7 reps	rest: 10s
Barbell Squat	5x7 reps	rest: 10s
Barbell Deadlift	5x7 reps	rest: 10s
Cable Kneeling Crunch	5x25 reps	rest: 10s
Decline Bench Weighted Twist	5x25 reps	rest: 10s

Home no Equipment 9 exercises, 57 mins