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workout 5

devilshadow

Jul 1st 2018

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workout 5

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Tuesday
Thursday
Saturday

legs-abs 10 exercises, 2 hrs 20 mins

	Stationary Bike	1x0 reps	rest: 60s
	Machine Leg Press	4x12 reps	rest: 60s
	Calf Press On Leg Press	4x12 reps	rest: 60s
	Machine Leg Extension	4x12 reps	rest: 60s
	Machine Seated Leg Curl	4x12 reps	rest: 60s
	Machine Hip Abduction	4x12 reps	rest: 60s
	Machine Hip Adduction	4x12 reps	rest: 60s
	Machine Seated Calf Raise	4x12 reps	rest: 60s
	Machine Ab Crunch	4x12 reps	rest: 60s
	Cable Wood Chop	4x12 reps	rest: 60s

chest - abs 9 exercises, 2 hrs 21 mins

	Treadmill Running	1x0 reps	rest: 60s
	Barbell Bench Press	4x12 reps	rest: 60s
	Barbell Incline Bench Press	4x12 reps	rest: 60s
	Barbell Decline Bench Press	4x12 reps	rest: 60s
	Dumbbell Fly	4x12 reps	rest: 60s
	Dumbbell Incline Fly	4x12 reps	rest: 60s
	Dumbbell Decline Fly	4x12 reps	rest: 60s
	Machine Ab Crunch	4x12 reps	rest: 60s
	Cable Wood Chop	4x12 reps	rest: 60s

arms - abs 9 exercises, 2 hrs 18 mins

	Treadmill Running	1x0 reps	rest: 60s
	Dumbbell One-Arm Preacher Curl	4x12 reps	rest: 60s
	Dip	4x12 reps	rest: 60s
	Dumbbell Alternating Preacher Curl (Hammer)	4x12 reps	rest: 60s
	Dumbbell Tricep Extension	4x12 reps	rest: 60s
	Dumbbell High Curl	4x12 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	4x12 reps	rest: 60s
	Stability Ball Crunch	4x12 reps	rest: 60s
	Cable Wood Chop	4x12 reps	rest: 60s

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