Fitness World 28/2-2014

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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.
Latest update:
Now with new triceps exercise, with focus on a complete triceps workout.

Ryg og biceps 1 10 exercises, 1 hr 37 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: 90s
EZ Bar Curl	4x8 reps	rest: 120s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 90s
Dumbbell Hammer Curl (Cross Body)	6x8 reps	rest: 90s

Bryst og triceps 1 10 exercises, 1 hr 43 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: 90s
Cable Rope High Pulley Tricep Extension	5x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x8 reps	rest: 90s

Ben 1 9 exercises, 1 hr 28 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: 60s
Machine Seated Leg Curl	5x8 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	4x8 reps	rest: 90s
Smith Machine Single-Leg Calf Raise	5x8 reps	rest: 25s
Hack Single-Leg Calf Raise	4x8 reps	rest: 40s
Elliptical Training	0x0 reps	rest: 10s

Ryg og biceps 2 10 exercises, 1 hr 37 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: 10s
Cable Reverse Fly	5x8 reps	rest: 120s
EZ Bar Curl	4x8 reps	rest: 90s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 120s
Dumbbell Hammer Curl (Cross Body)	6x8 reps	rest: 60s

Bryst og triceps 2 10 exercises, 1 hr 43 mins

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

Ben 2 9 exercises, 1 hr 26 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: 30s
Machine Seated Leg Curl	5x8 reps	rest: 90s
Smith Machine Stiff-Leg Deadlift	4x8 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	5x8 reps	rest: 40s
Hack Single-Leg Calf Raise	4x8 reps	rest: 25s
Elliptical Training	0x0 reps	rest: 10s