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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 Superset 1/2 3/4 5/6 7/8
Day 2 Superset 4/5 6/7
Day 4 Superset 1/2 3/4 5/6 7/8
Interval Cardio sprint 30 seconds walking 1 minit joging 1 minit 15 rounds

Day 7
Day 4
Day 5
Day 2
Day 1

Shoulders, Arms 8 exercises, 1 hr 3 mins

Barbell Standing Military Press	3x10 reps	rest: 90s
Barbell Wide Grip Upright Row	3x10 reps	rest: 90s
Dumbbell Alternating Standing Press	3x10 reps	rest: 30s
Dambbell Two Arm Rear Dealt RaiseRow in Hyperextensions Banch	3x10 reps	rest: 90s
Weighted Tricep Dips	3x10 reps	rest: 90s
Dumbbell Incline Hammer Curls	3x10 reps	rest: 90s
EZ Bar Decline Triceps Extension	3x10 reps	rest: 90s
Barbell Spider Curl	3x10 reps	rest: 90s

Legs, Waist 7 exercises, 59 mins

Air Bike	3x20 reps	rest: 30s
Barbell Full Squat	5x20,15,10,8,7 reps	rest: 180s
Barbell Snatch Deadlift	5x20,15,10,8,7 reps	rest: 180s
Cable Crunch	3x10 reps	rest: 30s
Knee Hip Raise On Parallel Bars	3x10 reps	rest: 30s
Smith Machine Calf Raise	3x10 reps	rest: 30s
Seated Calf Raise	3x10 reps	rest: 30s

Back, Chest 8 exercises, 1 hr 8 mins

Weighted Pull Ups	4x10 reps	rest: 120s
Dumbbell Incline Bench Press	4x10 reps	rest: 120s
Barbell Reverse Grip Bent Over Row	2x10 reps	rest: 120s
Barbell Bench Press	2x10 reps	rest: 120s
Dumbbell One Arm Row	2x10 reps	rest: 120s
Dumbbell Bench Press	2x10 reps	rest: 120s
Cable Straight Arm Push Down	2x10 reps	rest: 90s
Cable Inner Chest Press	2x10 reps	rest: 90s