Diana Pereira (2)

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

PUSH 7 exercises, 0 min

Barbell Bench Press	5x6 reps	rest: 60s
Barbell Military Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s

PULL 8 exercises, 0 min

Cable Seated Row	4x15 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x15 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
EZ Bar Curl	4x12 reps	rest: 60s
Dumbbell Incline Hammer Curl	4x12 reps	rest: 60s
Walking	1x12 reps • 900s	rest: 0s

SHOULDER + ABS 6 exercises, 0 min

Machine Shoulder Press	5x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	4x12 reps	rest: 0s
Dumbbell One-Arm Lateral Raise	4x12 reps	rest: 60s
Dumbbell Front Raise	4x12 reps	rest: 60s
Machine Reverse Fly	4x15 reps	rest: 60s

HARMS + GLUTES 12 exercises, 0 min