Junaaworld25

Feb 15th 2019

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Juna's Workouts - BALI, Indonesia

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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

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BALI - Maintenance - Lower Body 24 exercises, 3 hrs 51 mins

BALI - Maintenance - Pulling 19 exercises, 2 hrs 37 mins

	1x12 reps	rest: 5s
Weighted Pull-Up	3x8 reps	rest: 120s
Chin-Up	3x8 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Dumbbell One-Arm Row	3x8 reps	rest: 120s
Barbell Upright Row	3x8 reps	rest: 120s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 120s
	3x8 reps	rest: 120s
	3x8 reps	rest: 120s
Barbell Rear Military Press	3x8 reps	rest: 120s
Barbell Curl	3x8 reps	rest: 120s
Barbell Bent-Over Row	3x8 reps	rest: 120s
Dumbbell Hammer Curl	3x8 reps	rest: 120s
	3x8 reps	rest: 120s
Air Bike	3x8 reps	rest: 120s
Rowing	1x12 reps	rest: 5s
Walking	1x12 reps	rest: 5s
	1x12 reps	rest: 20s

BALI - Maintenance - Pushing 23 exercises, 3 hrs 30 mins

	1x12 reps	rest: 5s
Leverage Incline Chest Press	5x12 reps	rest: 45s
Dumbbell Bench Press	3x12 reps	rest: 120s
Barbell Shoulder Press	3x12 reps	rest: 120s
Weighted Tricep Dip	3x12 reps	rest: 120s
Barbell Bench Press	3x12 reps	rest: 120s
Dumbbell Seated Bent-Over Tricep Extension	3x12 reps	rest: 120s
Dumbbell Seated Tricep Press	3x12 reps	rest: 120s
	3x12 reps	rest: 120s
	3x12 reps	rest: 120s
Dumbbell Pullover on Stability Ball	3x12 reps	rest: 120s
Dumbbell Lateral Raise	3x12 reps	rest: 45s
Dumbbell Front Raise	3x12 reps	rest: 120s
Dumbbell Fly	3x12 reps	rest: 120s
	3x12 reps	rest: 120s
	3x12 reps	rest: 120s
Barbell Ab Rollout (Kneeling)	3x12 reps	rest: 120s
	3x12 reps	rest: 120s
	3x12 reps	rest: 120s
Bench Weighted Decline Crunch	3x12 reps	rest: 120s
	3x12 reps	rest: 120s
Walking	1x12 reps	rest: 5s
	1x12 reps	rest: 25s

HIIT - Joe - 37x 40/20 or 2x20/10 40 exercises, 1 hr 50 mins

	0x12 reps	rest: 5s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
Mountain Climber	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
Jump Squat	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 45s
Weight Plate Russian Twist	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
	1x12 reps	rest: 30s
Kettlebell One-Arm Clean and Jerk	1x12 reps	rest: 45s
	1x12 reps	rest: 45s
	1x12 reps	rest: 45s
	1x12 reps	rest: 45s
	1x12 reps	rest: 45s
	3x12 reps	rest: 45s
Walking	0x12 reps	rest: 5s
	0x12 reps	rest: 10s

PT - Bulking - Full Body W18-21 23 exercises, 3 hrs 0 min

	0x12 reps	rest: 5s
Barbell Deep Squat	5x8 reps	rest: 120s
Barbell Deadlift	3x8 reps	rest: 120s
Weighted Pull-Up	3x12 reps	rest: 60s
Chin-Up	3x8 reps	rest: 120s
Leverage Incline Chest Press	3x8 reps	rest: 120s
Barbell Bench Press	3x12 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 120s
Barbell Hang Clean Below the Knees	3x12 reps	rest: 45s
	2x8 reps	rest: 120s
	2x8 reps	rest: 120s
	2x8 reps	rest: 120s
	2x8 reps	rest: 120s
	2x8 reps	rest: 120s
	2x8 reps	rest: 120s
	2x8 reps	rest: 120s
	2x8 reps	rest: 120s
Weight Plate Russian Twist	2x8 reps	rest: 120s
	3x12 reps	rest: 45s
	3x12 reps	rest: 45s
Rowing	0x12 reps	rest: 25s
Walking	0x12 reps	rest: 3s
	0x12 reps	rest: 5s