ZacharyMiller

Mar 27th 2019

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Strenth / Endurance

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5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Alternate between strength and endurance.

Chest and Abs 8 exercises, 1 hr 58 mins

Leverage Incline Chest Press	3x8 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s
Machine Fly	5x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Plank	3x1 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 90s
V-Up	3x60 reps	rest: 60s
Running	1x0 reps	rest: 60s

run 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Biceps and Forearms 8 exercises, 2 hrs 2 mins

Dumbbell Alternating Hammer Curl	5x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x8 reps	rest: 60s
Dumbbell Concentration Curl	5x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	5x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Legs and Abs 9 exercises, 1 hr 58 mins

Barbell Squat	4x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 60s
Bodyweight Calf Raise	4x8 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Toe Touch Stretch	4x8 reps	rest: 60s
Sit-Up	4x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s

Shoulders and Triceps 2 exercises, 13 mins

	Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
	Machine Reverse Fly	3x8 reps	rest: 60s

Back and Abs 4 exercises, 26 mins

Machine Assisted Pull-Up	3x8 reps	rest: 60s
Cable V-Bar Row	3x8 reps	rest: 60s
Smith Machine Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Smith Machine Deadlift	3x8 reps	rest: 60s

Cardio 0 exercises, 0 min

Chest and Abs 3 exercises, 1 hr 48 mins

Biceps and Forearms 1 exercises, 6 mins

3x8 reps

rest: 60s

Legs and Abs 2 exercises, 12 mins

	Barbell Standing Calf Raise	3x8 reps	rest: 60s
	Machine Hip Abduction	3x8 reps	rest: 60s

Shoulders and Triceps 7 exercises, 42 mins

Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Seated Arnold Press	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	3x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 30s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 30s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 30s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s

Back and Abs 4 exercises, 34 mins

Elliptical Training	0x0 reps	rest: 15s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Cable Grip Lat Pulldown (Narrow Grip)	3x12 reps	rest: 30s
Machine Lat Pulldown	3x12 reps	rest: 30s

Cardio 0 exercises, 0 min

full body 25 exercises, 2 hrs 47 mins

Walking	1x0 reps	rest: 6s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell Alternating Reverse Curl	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s
Walking	1x0 reps	rest: 10s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s