Amal.s.udayan

Apr 13th 2019

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For Bulking

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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

perfect bulking

Chest 12 exercises, 1 hr 14 mins

Push-Up	3x12 reps	rest: 40s
Barbell Bench Press	3x10 reps	rest: 40s
Dumbbell Incline Bench Press	3x12 reps	rest: 40s
Dumbbell Pullover	3x10 reps	rest: 40s
Dumbbell Incline Fly	3x10 reps	rest: 40s
Machine Fly	3x10 reps	rest: 40s
Cable Upper Chest Crossover	3x10 reps	rest: 40s
Cable Lower Chest Raise	3x10 reps	rest: 40s
Cable Cross-Over	3x10 reps	rest: 40s
Cable Decline Chest Fly	3x10 reps	rest: 40s
Leverage Decline Chest Press	3x10 reps	rest: 40s
Leverage Chest Press	3x10 reps	rest: 40s

back 17 exercises, 1 hr 54 mins

Upper Back Stretch	3x12 reps	rest: 40s
V Bar Pull-Up	3x12 reps	rest: 40s
Cable Shoulder Extension	3x12 reps	rest: 40s
Dumbbell Bent-Over Row (Palms in)	4x10 reps	rest: 40s
T Bar Row	4x10 reps	rest: 40s
Barbell Bent-Over Row	3x10 reps	rest: 40s
Barbell Deadlift	3x12 reps	rest: 40s
Dumbbell One-Arm Row	3x10 reps	rest: 40s
Barbell Incline Bench Row	3x12 reps	rest: 40s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 40s
Cable V Bar Pulldown	3x12 reps	rest: 40s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 40s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 40s
Cable Elevated Row	4x10 reps	rest: 40s
Dual Cable Triceps Extension	3x10 reps	rest: 40s
Cable Reverse Crossover	4x10 reps	rest: 40s
Machine Lat Pulldown	4x10 reps	rest: 40s

thrice 13 exercises, 1 hr 21 mins

Barbell Seated Tricep Extension	3x12 reps	rest: 40s
Dumbbell Tricep Extension	3x10 reps	rest: 40s
EZ Bar Tricep Extension	3x10 reps	rest: 40s
Dumbbell Tricep Extension (Supine)	3x12 reps	rest: 40s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 40s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 40s
Dumbbell Cross Tricep Extension (Supine)	3x12 reps	rest: 40s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 40s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 40s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 40s
Cable Rope High Pulley Tricep Extension	3x10 reps	rest: 40s
Smith Machine Bench Press (Close Grip)	3x10 reps	rest: 40s
Cable Shoulder Extension	3x10 reps	rest: 40s

biceps 13 exercises, 1 hr 20 mins

Weight Plate Reverse Curl	3x10 reps	rest: 40s
Barbell Curl (Close Grip)	3x10 reps	rest: 40s
EZ Bar Preacher Curl (Close Grip)	3x10 reps	rest: 40s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 40s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 40s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 40s
Dumbbell Concentration Curl	3x10 reps	rest: 40s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 40s
Cable Rope Hammer Curl	3x12 reps	rest: 40s
Cable Dual Overhead Curl	3x10 reps	rest: 40s
Cable Seated Curl	3x10 reps	rest: 40s
Preacher Curl Machine	3x10 reps	rest: 40s
Cable Bicep Curl	3x10 reps	rest: 40s

shoulder 15 exercises, 1 hr 46 mins

Weight Plate Front Raise	3x12 reps	rest: 40s
Cable Front Raise	3x12 reps	rest: 40s
Barbell Shoulder Press	4x10 reps	rest: 40s
Barbell Upright Row	4x10 reps	rest: 40s
Barbell Front Raise	3x12 reps	rest: 40s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 40s
Dumbbell Lateral Raise	3x10 reps	rest: 40s
Dumbbell Alternating Front Raise	4x10 reps	rest: 40s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 40s
Cable Bent-Over Lateral Pulley	3x12 reps	rest: 40s
Leverage Shoulder Press	4x10 reps	rest: 40s
Machine Reverse Fly	4x10 reps	rest: 40s
Cable Deltoid Raise	4x10 reps	rest: 40s
Dumbbell Shoulder Shrug	4x10 reps	rest: 40s
Machine Shoulder Press	4x10 reps	rest: 40s

Forearms 6 exercises, 36 mins

Weight Plate Hand Squeeze	3x12 reps	rest: 40s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 40s
Barbell Reverse Curl	3x12 reps	rest: 40s
Barbell Preacher Curl (Overhand)	3x12 reps	rest: 40s
Cable Wrist Curl	3x12 reps	rest: 40s
Dumbbell Wrist Curl (Palms Up)	3x12 reps	rest: 40s