Taka's Pre-Exhaustion Iso/Compound Machines

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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

Day A: Hamstrings, Back, Side Deltoids, Biceps, Abs
Day B: Chest, Quads, Front Deltoids, Triceps, Calves
Workout Week Pattern: ABXABXX
Pre-Exhaustion: Isolation first, Compound second
Machines CAN be done in Superset method.

Monday
Tuesday
Thursday
Friday

A1 Hamstrings/Back/Side Delts/Biceps/Abs 10 exercises, 1 hr 6 mins

Machine Seated Leg Curl	3x12 reps	rest: 50s
Dumbbell Stiff-Leg Deadlift	3x12 reps	rest: 50s
Machine Back Extension	3x12 reps	rest: 50s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 50s
Machine Deltoid Raise	3x12 reps	rest: 50s
Cable Upright Row	3x12 reps	rest: 50s
Preacher Curl Machine	3x12 reps	rest: 50s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 50s
Crunch	3x12 reps	rest: 50s
Hanging Leg Raise	3x12 reps	rest: 50s

B1 Chest/Quads/Front Delts/Triceps/Calves 9 exercises, 1 hr 0 min

Machine Leg Extension	3x12 reps	rest: 50s
Machine Leg Press	3x12 reps	rest: 50s
Machine Calf Press	3x12 reps	rest: 50s
Machine Tricep Extension	3x12 reps	rest: 50s
Machine Seated Tricep Dip	3x12 reps	rest: 50s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 50s
Machine Shoulder Press	3x12 reps	rest: 50s
Machine Fly	3x12 reps	rest: 50s
Machine Bench Press	3x12 reps	rest: 50s

A2 Hamstrings/Back/Side Delts/Biceps/Abs 10 exercises, 1 hr 6 mins

Machine Leg Curl (Prone)	3x12 reps	rest: 50s
Dumbbell Stiff-Leg Deadlift	3x12 reps	rest: 50s
Machine Back Extension	3x12 reps	rest: 50s
Machine Seated Row	3x12 reps	rest: 50s
Machine Deltoid Raise	3x12 reps	rest: 50s
Cable Upright Row	3x12 reps	rest: 50s
Machine Hammer Curl	3x12 reps	rest: 50s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 50s
Crunch	3x12 reps	rest: 50s
Hanging Leg Raise	3x12 reps	rest: 50s

B2 Chest/Quads/Front Delts/Triceps/Calves 9 exercises, 1 hr 0 min

Machine Leg Extension	3x12 reps	rest: 50s
Machine Leg Press	3x12 reps	rest: 50s
Machine Calf Press	3x12 reps	rest: 50s
Cable Shoulder Extension	3x12 reps	rest: 50s
Machine Seated Tricep Dip	3x12 reps	rest: 50s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 50s
Machine Shoulder Press	3x12 reps	rest: 50s
Machine Fly	3x12 reps	rest: 50s
Machine Incline Chest Press	3x12 reps	rest: 50s