DiegoLeonelSanchez

Jul 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

Lunes: Pecho y biceps
Martes: Abdomal
Miercoles: Espalda y Triceps
Jueves: Abdominal
Viernes: Pierna y Hombro

Biceps 6 exercises, 46 mins

EZ Bar Curl	4x12 reps	rest: 30s
Dumbbell Concentration Curl	4x12 reps	rest: 30s
Dumbbell Alternating Incline Curl	4x12 reps	rest: 30s
Cable Bicep Curl (Supine)	4x12 reps	rest: 30s
Cable Dual Overhead Curl	4x12 reps	rest: 30s
Cable Bicep Curl	4x12 reps	rest: 30s

Pecho 11 exercises, 1 hr 27 mins

Barbell Bench Press	4x12 reps	rest: 30s
Dumbbell Incline Bench Press	4x12 reps	rest: 30s
Dumbbell Decline Bench Press	4x12 reps	rest: 30s
Cable One-Arm Incline Fly (Stability Ball)	4x12 reps	rest: 30s
Cable Incline Fly	4x12 reps	rest: 30s
Cable Flat Bench Fly	4x12 reps	rest: 30s
Cable Rope Pullover (Supine)	4x12 reps	rest: 30s
Cable Lower Chest Raise	4x12 reps	rest: 30s
Cable Cross-Over	4x12 reps	rest: 30s
Cable Upper Chest Crossover	4x12 reps	rest: 30s
Machine Bench Press	4x12 reps	rest: 30s

Abdominal(sixPack) 13 exercises, 1 hr 25 mins

Plank	4x12 reps	rest: 30s
Leg Raise	4x12 reps	rest: 30s
Reverse Crunch	4x12 reps	rest: 30s
Crunch with Hands Overhead	4x12 reps	rest: 30s
Leg Pull-In	4x12 reps	rest: 30s
Decline Reverse Crunch	4x12 reps	rest: 30s
Bench Weighted Decline Crunch	4x12 reps	rest: 30s
Sit-Up	4x12 reps	rest: 30s
Bench Crunch	4x12 reps	rest: 30s
Seated Bench Leg Pull-In	4x12 reps	rest: 30s
Hanging Pike	4x12 reps	rest: 30s
Hanging Knee Raise	4x12 reps	rest: 30s
Cable Kneeling Crunch	4x12 reps	rest: 30s

Basicos 4 exercises, 27 mins

Espalda 9 exercises, 1 hr 9 mins

Dumbbell One-Arm Row	4x12 reps	rest: 30s
Cable Rope Seated Row	4x12 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 30s
Cable Incline Pulldown (Supine)	4x12 reps	rest: 30s
Cable One-Arm Lat Pulldown	4x12 reps	rest: 30s
Cable V Bar Pulldown	4x12 reps	rest: 30s
Barbell Bent-Over Row	4x12 reps	rest: 30s
EZ Bar Bent-Over Row (Reverse Grip)	4x12 reps	rest: 30s
Machine Lat Pulldown	4x12 reps	rest: 30s

Triceps 8 exercises, 59 mins

Bench Dip	4x12 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	4x12 reps	rest: 30s
Dumbbell Press (Close Grip)	4x12 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	4x12 reps	rest: 30s
Cable Shoulder Extension	4x12 reps	rest: 30s
Cable Rope High Pulley Tricep Extension	4x12 reps	rest: 30s
Cable Lying Tricep Extension	4x12 reps	rest: 30s
Cable Kneeling Tricep Extension	4x12 reps	rest: 30s

Abdominal(Oblicuos) 14 exercises, 1 hr 36 mins

Basicos 4 exercises, 27 mins

Hombro 12 exercises, 1 hr 33 mins

Barbell Front Raise	4x12 reps	rest: 30s
Barbell Upright Row	4x12 reps	rest: 30s
Cable Incline Pulldown (Supine)	4x12 reps	rest: 30s
Barbell Shoulder Press	4x12 reps	rest: 30s
Dumbbell Seated Arnold Press	4x12 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 30s
Dumbbell Alternating Lateral Raise	4x12 reps	rest: 30s
Dumbbell One-Arm Incline Lateral Raise	4x12 reps	rest: 30s
Cable Shoulder Press	4x12 reps	rest: 30s
Cable Upright Row (Supine)	4x12 reps	rest: 30s
Machine Shoulder Press	4x12 reps	rest: 30s
Weight Plate Front Raise	4x12 reps	rest: 30s

Pierna 8 exercises, 59 mins

Barbell Squat	4x12 reps	rest: 30s
Machine Leg Curl (Prone)	4x12 reps	rest: 30s
Machine Leg Extension	4x12 reps	rest: 30s
Dumbbell Lunge	4x12 reps	rest: 30s
Machine Hip Adduction	4x12 reps	rest: 30s
Machine Hip Abduction	4x12 reps	rest: 30s
Machine Single-Leg Press	4x12 reps	rest: 30s
Machine Leg Press (Narrow Stance)	4x12 reps	rest: 30s