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Lean Muscle Building

spookybeing

Jan 12th 2019

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Lean Muscle Building

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Thursday
Friday

Chest & Biceps 7 exercises, 1 hr 14 mins

	Dumbbell Incline Bench Press	3x8 reps	rest: 90s
	Dumbbell Bench Press	4x10 reps	rest: 90s
	Dumbbell Incline Fly	4x15 reps	rest: 90s
	Machine Incline Chest Press	3x10 reps	rest: 90s
	Dumbbell One-Arm Preacher Curl	4x12 reps	rest: 90s
	Barbell Bicep Curl (Wide Grip)	4x10 reps	rest: 90s
	Machine Ab Crunch	3x15 reps	rest: 90s

Legs 7 exercises, 1 hr 29 mins

	Indoor Cycling	1x8 reps	rest: 5s
	Barbell Squat	10x10 reps	rest: 90s
	Machine Seated Leg Curl	4x20 reps	rest: 90s
	Machine Leg Press	4x10 reps	rest: 90s
	Bodyweight Calf Raise	4x10 reps	rest: 90s
	Machine Seated Calf Raise	3x25 reps	rest: 90s
	Bench Leg Raise (Supine)	3x25 reps	rest: 90s

Shoulders & Triceps 7 exercises, 1 hr 11 mins

	Dumbbell Seated Arnold Press	3x8 reps	rest: 90s
	Dumbbell Upright Row	3x10 reps	rest: 90s
	Dumbbell Lateral Raise	5x8 reps	rest: 40s
	Machine Reverse Fly	4x20 reps	rest: 90s
	Cable Tricep Pushdown (Rope)	4x12 reps	rest: 90s
	EZ Bar Decline Close Grip Skull Crusher	4x10 reps	rest: 90s
	Jackknife Sit-Up	3x25 reps	rest: 90s

Back 8 exercises, 1 hr 34 mins

	Dumbbell Bent-Over Row	3x8 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
	T Bar Row	4x10 reps	rest: 90s
	Cable Seated Row	4x20 reps	rest: 90s
	Barbell Deadlift	8x10 reps	rest: 90s
	Weighted Trunk Rotation	3x25 reps	rest: 0s
	Weighted Side Bend	3x50 reps	rest: 0s
	Weight Plate Rotation	3x25 reps	rest: 90s

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