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Feb 4th 2019

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Inter Muscle increase |new|

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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

For Intermediate people after 6 months of daily training and in order to increase muscle mass

Back & Biceps 10 exercises, 1 hr 3 mins

Jump Rope	0x0 reps	rest: 3s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 60s

Chess & Triceps * Abs 10 exercises, 1 hr 3 mins

Jump Rope	0x0 reps	rest: 3s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s

Chest, Shouldes & Forehands 10 exercises, 1 hr 2 mins

Jump Rope	0x0 reps	rest: 2s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Shoulder Raise	3x8 reps	rest: 60s

Legs 9 exercises, 54 mins

Glute & Overall 11 exercises, 1 hr 8 mins

Jump Rope	0x0 reps	rest: 2s
Bridge	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Single-Leg Bench Dip	3x8 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Barbell Incline Bench Pull	3x8 reps	rest: 60s
Barbell Clean	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Cable Crunch	3x8 reps	rest: 60s