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Feb 9th 2023

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

5 day progressive overload

Arms 12 exercises, 0 min

Machine Tricep Extension	3x8 reps	rest: 60s
Machine Bicep Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 30s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 30s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Back 12 exercises, 0 min

Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 30s
Dumbbell Pullover	3x15 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 30s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Leverage Machine High Row	3x8 reps	rest: 60s
Machine Vertical Row (Close Grip)	3x8 reps	rest: 60s

Legs and Calves 10 exercises, 0 min

Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 30s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 30s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Dumbbell Lunge	3x30 reps	rest: 30s

Chest 9 exercises, 0 min

Machine Fly	3x8 reps	rest: 60s
Machine Inner Chest Press	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Barbell Bench Press	3x6 reps	rest: 30s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 30s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 30s
Cable Lower Chest Raise	3x10 reps	rest: 30s

Shoulders 12 exercises, 0 min

Machine Deltoid Raise	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Cable Side Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x20 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 30s
	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s

New Workout 7 exercises, 0 min