NormanKittle

Dec 28th 2018

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Mo Gainz

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Back 14 exercises, 1 hr 32 mins

Barbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s

Arms and Shoulders 17 exercises, 1 hr 49 mins

Dumbbell Tricep Extension	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s

Legs 11 exercises, 1 hr 11 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s

Chest and Back 14 exercises, 1 hr 31 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s

Arms and Shoulders 21 exercises, 2 hrs 15 mins

Dumbbell Tricep Extension	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s

Legs 11 exercises, 1 hr 8 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Bodyweight Calf Raise	3x8 reps	rest: 60s
Donkey Calf Raise	3x8 reps	rest: 60s
Single-Leg Calf Raise	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Stability Ball Trunk Rotation	3x8 reps	rest: 60s