prince237

Apr 21st 2018

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5 weeks bulking programe

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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

it was a really effective programe...I also planed nutrition for it without include any supplement for access it contact me shayanmitra2372001@gmail.com

chest and tricep 8 exercises, 1 hr 22 mins

Push-Up	10x8 reps	rest: 60s
Dumbbell Bench Press	10x8 reps	rest: 60s
Dumbbell Fly	6x8 reps	rest: 60s
Dumbbell Seated Tricep Press	5x8 reps	rest: 60s
Isometric Chest Press	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

legs and shoulders 9 exercises, 1 hr 15 mins

Dumbbell Squat	10x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Plie Squat	4x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Dumbbell Calf Raise	4x8 reps	rest: 60s
	3x8 reps	rest: 60s

back and bicep 8 exercises, 1 hr 23 mins

Pull-Up	10x8 reps	rest: 60s
Machine Inverted Row	10x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Bent-Over Row	7x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Assisted Hyperextension	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

rest 0 exercises, 0 min

triceps and chest 8 exercises, 1 hr 23 mins

Tricep Push-Up	10x8 reps	rest: 60s
Dumbbell Incline Tricep Extension	10x8 reps	rest: 60s
Dumbbell Bench Press	5x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Isometric Chest Press	3x8 reps	rest: 60s

shoulders and legs 8 exercises, 1 hr 17 mins

Dumbbell Lateral Raise	8x8 reps	rest: 60s
Dumbbell Front Raise	8x8 reps	rest: 60s
Dumbbell Squat	5x8 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	6x8 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

bisep and back 8 exercises, 1 hr 13 mins

Pull-Up	6x8 reps	rest: 60s
Barbell Curl	6x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	7x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s