khairulfadriz

Dec 22nd 2022

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GET BIG KHAIFAD !! ??

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7 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push Day ? 9 exercises, 0 min

Pull-Up	1x10 reps	rest: 120s
Dumbbell Incline Bench Press	4x10,12 reps	rest: 120s
Dumbbell Bench Press	3x12 reps	rest: 120s
Machine Fly	3x15 reps	rest: 90s
Machine Bench Press	3x12 reps	rest: 90s
Machine Shoulder Press	4x12 reps	rest: 120s
Dumbbell Seated Side Lateral Raise	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x12 reps	rest: 60s

Pull Day ?? 8 exercises, 0 min

Pull-Up	3x10 reps	rest: 120s
Machine Lat Pulldown	4x10,12 reps	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	3x15 reps	rest: 90s
Cable Seated Row	3x15 reps	rest: 90s
Machine Seated Row	3x12 reps	rest: 90s
Dumbbell Hammer Curl	3x10,12 reps	rest: 60s
Dumbbell Incline Bench Curl	3x12 reps	rest: 90s
Barbell Shrug	3x10 reps	rest: 90s

Leg Day (Home)?? 5 exercises, 0 min

Barbell Squat	4x12 reps	rest: 150s
Kettlebell Goblet Squat	3x15 reps	rest: 90s
Barbell Bulgarian Split Squat	3x12 reps	rest: 120s
Barbell Romanian Deadlift	4x12 reps	rest: 120s
Dumbbell Calf Raise	3x15 reps	rest: 60s

/ Cardio ? 0 exercises, 0 min

Chest & Back ?? 8 exercises, 0 min

Pull-Up	3x10 reps	rest: 120s
Barbell Bench Press	4x12 reps	rest: 180s
Dumbbell Incline Bench Press	3x12 reps	rest: 150s
Cable Mid Chest Crossover	3x15 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 120s
Cable One-Arm Seated Row	3x15 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x12 reps	rest: 60s
Dumbbell Rear Delt Row	3x12 reps	rest: 90s

Shoulder & Arm ?? 10 exercises, 0 min

Dumbbell Seated Shoulder Press	4x12 reps	rest: 120s
Dumbbell Seated Arnold Press	3x12 reps	rest: 120s
Dumbbell Seated Side Lateral Raise	3x15 reps	rest: 60s
Dumbbell Prone Deltoid Raise	3x15 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 90s
Dumbbell Incline Curl	3x10 reps	rest: 90s
Dumbbell One-Arm Incline Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s

Legs (Gym)? 7 exercises, 0 min

Machine Leg Extension	3x12 reps	rest: 90s
Hack Squat	4x12 reps	rest: 180s
Smith Machine Bulgarian Split Squat	3x12 reps	rest: 120s
Machine Leg Curl (Prone)	3x12,15 reps	rest: 120s
Dumbbell Stiff-Leg Deadlift	3x12 reps	rest: 120s
Kettlebell Goblet Squat	3x15 reps	rest: 120s
Machine Seated Calf Raise	3x12,15 reps	rest: 90s