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indicator split

lindemann.e

Feb 4th 2019

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indicator split

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest wk. 1 6 exercises, 1 hr 12 mins

	Barbell Bench Press	5x5 reps	rest: 180s
	Dumbbell Incline Bench Press	4x8 reps	rest: 150s
		3x10 reps	rest: 120s
	Dumbbell Decline One-Arm Hammer Press	3x10 reps	rest: 120s
	Machine Dip	3x10 reps	rest: 120s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 120s

Leg wk. 1 pt. 1 6 exercises, 1 hr 13 mins

	Machine Leg Press	5x5 reps	rest: 180s
	Barbell Deep Squat	4x8 reps	rest: 150s
	Machine Leg Curl (Prone)	3x10 reps	rest: 120s
	Hack Squat	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Machine Seated Calf Raise	3x15 reps	rest: 120s

Shoulder wk. 1 6 exercises, 1 hr 11 mins

	Barbell Military Press	5x5 reps	rest: 180s
	Dumbbell Lateral Raise	4x8 reps	rest: 150s
	Dumbbell Seated Shoulder Press	3x10 reps	rest: 120s
	Dumbbell Bent-Over Raise	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Cable Rope Face Pull	3x10 reps	rest: 120s

Leg wk. 1 pt. 2 6 exercises, 1 hr 16 mins

	Hack Squat	5x5 reps	rest: 180s
	Barbell Squat	4x8 reps	rest: 150s
	Machine Leg Curl (Prone)	3x10 reps	rest: 120s
	Smith Machine Bulgarian Split Squat	3x10 reps	rest: 120s
	Machine Leg Extension	3x15 reps	rest: 120s
	Machine Calf Raise	3x15 reps	rest: 120s

Back wk. 1 6 exercises, 1 hr 13 mins

	Barbell Deadlift	5x5 reps	rest: 180s
	Weighted Pull-Up	4x8 reps	rest: 150s
	Cable Seated Row	3x10 reps	rest: 120s
	Leverage Machine High Row	3x10 reps	rest: 120s
	Cable Shoulder Extension	3x10 reps	rest: 120s
	Dumbbell Bicep Curl	3x10 reps	rest: 120s

Chest wk. 2 6 exercises, 1 hr 13 mins

	Barbell Incline Bench Press	5x5 reps	rest: 180s
	Dumbbell Bench Press	4x8 reps	rest: 150s
	Machine Fly	3x10 reps	rest: 120s
	Barbell Decline Bench Press	3x10 reps	rest: 120s
	Cable Cross-Over	3x10 reps	rest: 120s
	Dip	3x10 reps	rest: 120s

Legs wk. 2 pt. 1 6 exercises, 1 hr 11 mins

	Machine Leg Press	5x5 reps	rest: 180s
		4x8 reps	rest: 150s
	Machine Leg Curl (Prone)	3x10 reps	rest: 120s
	Hack Squat	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Machine Seated Calf Raise	3x15 reps	rest: 120s

Shoulder wk. 2 6 exercises, 1 hr 10 mins

	Dumbbell Seated Shoulder Press	5x5 reps	rest: 180s
	Cable One-Arm Lateral Raise	4x8 reps	rest: 150s
	Smith Machine Shoulder Press	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
		3x10 reps	rest: 120s
		3x10 reps	rest: 120s

Legs wk. 2 pt. 2 6 exercises, 1 hr 15 mins

	Hack Squat	5x5 reps	rest: 180s
	Barbell Squat	4x8 reps	rest: 150s
	Machine Leg Curl (Prone)	3x10 reps	rest: 120s
	Machine Leg Extension	3x15 reps	rest: 120s
	Barbell Stiff-Leg Deadlift	3x10 reps	rest: 120s
	Machine Calf Raise	3x15 reps	rest: 120s

Back wk. 2 6 exercises, 1 hr 14 mins

	Chin-Up	5x5 reps	rest: 180s
	Barbell Deadlift	4x8 reps	rest: 150s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
	Barbell Bent-Over Row	3x10 reps	rest: 120s
	Dumbbell One-Arm Row	3x10 reps	rest: 120s
	Barbell Curl	3x10 reps	rest: 120s

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