Fitness World 31/1-2014

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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

Different rest time on each exercise to achieve both strength and mass.
Now with new biceps exercises, with focus on brachialis

Ryg og biceps 1 11 exercises, 1 hr 38 mins

Back Hyperextension	1x15 reps	rest: 45s
Machine Back Extension	3x10 reps	rest: 45s
Cable V Bar Pulldown	5x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 120s
Leverage Machine Iso Row	4x8 reps	rest: 90s
Cable Shrug	4x8 reps	rest: 30s
Cable Reverse Fly	5x8 reps	rest: 120s
Barbell Curl	4x8 reps	rest: 90s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 90s
Dumbbell Hammer Curl (Cross Body)	4x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

Bryst og triceps 1 10 exercises, 1 hr 42 mins

Machine Ab Crunch	3x8 reps	rest: 45s
Cable Rotational Crunch (Kneeling)	3x8 reps	rest: 45s
Barbell Bench Press	5x8 reps	rest: 120s
Cable Cross-Over	4x8 reps	rest: 90s
Barbell Incline Bench Press	4x8 reps	rest: 120s
Leverage Shoulder Press	5x8 reps	rest: 90s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dip	5x8 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	5x8 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 90s

Ben 1 9 exercises, 1 hr 25 mins

Indoor Cycling	0x0 reps	rest: 2s
Barbell Squat	5x8 reps	rest: 100s
Machine Leg Press	5x8 reps	rest: 130s
Machine Single-Leg Extension	5x8 reps	rest: 60s
Machine Seated Leg Curl	5x8 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	3x8 reps	rest: 90s
Hack Single-Leg Calf Raise	5x8 reps	rest: 25s
Smith Machine Single-Leg Calf Raise	4x8 reps	rest: 40s
Step Machine	0x0 reps	rest: 10s

Ryg og biceps 2 11 exercises, 1 hr 38 mins

Back Hyperextension	1x15 reps	rest: 45s
Machine Back Extension	3x10 reps	rest: 45s
Cable V Bar Pulldown	5x8 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 90s
Leverage Machine Iso Row	4x8 reps	rest: 120s
Cable Shrug	4x8 reps	rest: 30s
Cable Reverse Fly	5x8 reps	rest: 90s
Barbell Curl	4x8 reps	rest: 120s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 120s
Dumbbell Hammer Curl (Cross Body)	4x8 reps	rest: 30s
Dumbbell Concentration Curl	3x8 reps	rest: 30s

Bryst og triceps 2 10 exercises, 1 hr 40 mins

Machine Ab Crunch	3x8 reps	rest: 45s
Cable Rotational Crunch (Kneeling)	3x8 reps	rest: 45s
Barbell Bench Press	5x8 reps	rest: 90s
Barbell Decline Bench Press	4x8 reps	rest: 120s
Dumbbell Incline Fly	4x8 reps	rest: 90s
Leverage Shoulder Press	5x8 reps	rest: 120s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dip	5x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	5x8 reps	rest: 90s
Cable Shoulder Extension	5x8 reps	rest: 60s

Ben 2 9 exercises, 1 hr 24 mins

Indoor Cycling	0x0 reps	rest: 2s
Barbell Squat	5x8 reps	rest: 130s
Machine Leg Press	5x8 reps	rest: 100s
Machine Single-Leg Extension	5x8 reps	rest: 30s
Machine Seated Leg Curl	5x8 reps	rest: 90s
Smith Machine Stiff-Leg Deadlift	3x8 reps	rest: 60s
Hack Single-Leg Calf Raise	5x8 reps	rest: 40s
Smith Machine Single-Leg Calf Raise	4x8 reps	rest: 25s
Elliptical Training	0x0 reps	rest: 10s