PHAT

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Upper Power 7 exercises, 1 hr 2 mins

Barbell Bent-Over Row	3x5 reps	rest: 180s
Weighted Pull-Up	2x10 reps	rest: 90s
Dumbbell Incline Bench Press	3x5 reps	rest: 180s
Dip	2x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s
Cable One-Arm Preacher Curl	3x10 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 90s

Lower Power 7 exercises, 58 mins

Back and Shoulders Hypertrophy 8 exercises, 1 hr 9 mins

Barbell Bent-Over Row	6x3 reps	rest: 90s
Pull-Up	3x12 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	2x20 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
Dumbbell Lateral Raise	3x20 reps	rest: 90s
Cable Upright Row	3x8 reps	rest: 90s

Lower Hypertrophy 9 exercises, 1 hr 18 mins

Barbell Deep Squat	6x3 reps	rest: 90s
Barbell Bulgarian Split Squat	3x12 reps	rest: 90s
Machine Leg Press	2x15 reps	rest: 90s
Machine Leg Extension	3x20 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 90s
Machine Seated Leg Curl	2x12 reps	rest: 60s
Machine Seated Leg Curl	2x20 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s
Machine Seated Calf Raise	4x20 reps	rest: 60s

Chest and Arms Hypertrophy 11 exercises, 1 hr 20 mins

Dumbbell Bench Press	6x3 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Leverage Incline Chest Press	3x15 reps	rest: 90s
Cable Incline Fly	2x20 reps	rest: 60s
Cable Preacher Curl	3x12 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Cable Standing Curl	2x15 reps	rest: 0s
Cable Tricep Pushdown (Rope)	2x15 reps	rest: 60s
Barbell Spider Curl	2x20 reps	rest: 0s
Barbell Skull Crusher (Reverse Grip)	2x20 reps	rest: 60s
Dumbbell Lateral Raise	4x15 reps	rest: 60s