VishwajeetSatpute

Apr 4th 2019

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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

Evening - Back and Biceps 10 exercises, 1 hr 27 mins

Barbell Good Morning	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x15,12,8,6 reps	rest: 60s
Cable Seated Row	4x15,12,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x15,12,8,6 reps	rest: 60s
Barbell Deadlift	4x15,12,8,6 reps	rest: 60s
Barbell Curl	4x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 60s
Barbell Preacher Curl	4x15 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x15 reps	rest: 60s
Dumbbell Hammer Curl	4x15 reps	rest: 60s

Morning - Cardio and Abs 3 exercises, 1 hr 14 mins

Evening - Chest and Triceps 5 exercises, 1 hr 27 mins

Triceps and Abs 7 exercises, 54 mins

Barbell Tricep Extension (Supine)	4x12 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown	4x12 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s

Shoulders and Abs 11 exercises, 2 hrs 51 mins

Barbell Shoulder Press	4x15,12,8,6 reps	rest: 60s
Dumbbell Seated Arnold Press	4x15,12,8,6 reps	rest: 60s
Barbell Shrug	4x15,12,8,6 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x15,12,8,6 reps	rest: 60s
Barbell Upright Row	4x15,12,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x15,12,8,6 reps	rest: 60s
Parallel Bar Hip Raise	3x0 reps	rest: 60s
Leg Raise	3x0 reps	rest: 60s
Reverse Crunch	3x0 reps	rest: 60s
Road Cycling	1x0 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Legs and Abs 11 exercises, 2 hrs 51 mins