Silverback36

Dec 30th 2018

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LEVEL 2

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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

Mixed Full Body

Active Health Set 13 exercises, 1 hr 12 mins

Treadmill Running	1x0 reps	rest: 10s
Machine Inner Chest Press	3x12 reps	rest: 15s
Machine Shoulder Press	3x12 reps	rest: 15s
Machine Leg Press	3x12 reps	rest: 15s
Calf Press On Leg Press	3x12 reps	rest: 15s
Stability Ball Wall Squat	3x12 reps	rest: 15s
Stability Ball Pull-In	3x8 reps	rest: 60s
Stability Ball Leg Lift	3x12 reps	rest: 15s
Stability Ball Jack Knife Push-Up	3x12 reps	rest: 15s
Leg Raise	3x12 reps	rest: 15s
Weight Plate Russian Twist	3x12 reps	rest: 15s
Plank	3x12 reps	rest: 15s
Stationary Bike	1x0 reps	rest: 5s

Cardio Day 4 exercises, 1 hr 6 mins

Core and Leg Day 13 exercises, 54 mins

Shoulder and Chest Day 14 exercises, 56 mins

Walking	1x0 reps	rest: 5s
Machine Incline Chest Press	2x10 reps	rest: 15s
Machine Bench Press	2x10 reps	rest: 15s
Barbell Bench Press	2x10 reps	rest: 15s
Cable Lower Chest Raise	2x10 reps	rest: 15s
Barbell Shrug	2x10 reps	rest: 15s
Dumbbell Shoulder Shrug	2x10 reps	rest: 15s
Barbell Military Press	2x10 reps	rest: 15s
Cable Upright Row	2x10 reps	rest: 15s
Barbell Rear Military Press	2x10 reps	rest: 15s
Dumbbell See Saw Press	2x10 reps	rest: 15s
Dumbbell Alternating Press (Palms In)	2x10 reps	rest: 15s
Dumbbell Shoulder Raise	2x10 reps	rest: 15s
Indoor Cycling	1x0 reps	rest: 5s

kettlebell workout 10 exercises, 55 mins

Treadmill Running	1x0 reps	rest: 10s
Kettlebell Front Squat	2x10 reps	rest: 30s
Kettlebell Row	2x10 reps	rest: 30s
Kettlebell Leg Pass	2x10 reps	rest: 30s
Kettlebell Alternating Shoulder Press	2x10 reps	rest: 30s
Kettlebell Jerk	2x10 reps	rest: 30s
Kettlebell Alternating Press	2x10 reps	rest: 30s
Kettlebell One-Arm Jerk	2x10 reps	rest: 30s
Kettlebell Jerk	2x10 reps	rest: 30s
Rowing	1x0 reps	rest: 10s

Full Body Workout personal creation 17 exercises, 1 hr 45 mins

Treadmill Running	1x0 reps	rest: 10s
Machine Leg Press	3x12 reps	rest: 15s
Calf Press On Leg Press	3x12 reps	rest: 15s
Machine Incline Chest Press	3x12 reps	rest: 15s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 15s
Machine Inner Chest Press	3x12 reps	rest: 15s
Machine Seated Leg Curl	3x12 reps	rest: 15s
Machine Shoulder Press	3x12 reps	rest: 15s
Cable Wood Chop	3x12 reps	rest: 15s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 15s
Dumbbell Alternating Hammer Curl	2x40 reps	rest: 15s
Dumbbell Bicep Curl	1x20 reps	rest: 15s
Dumbbell Tricep Extension	2x25 reps	rest: 15s
Dumbbell Shoulder Shrug	3x30 reps	rest: 15s
Weight Plate Russian Twist	3x20 reps	rest: 15s
Plank	2x12 reps	rest: 15s
Stationary Bike	1x0 reps	rest: 10s