Robert's 3 Day Plan first month

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

all sets must go close to failure, don't worry about the tempo. do all exercises in the exact order. mon. wed. friday after the third day take 2 days break after the 3'd day. first 3-4 exrcises are stretching and warm up. do the push ups to failure. legs only 2 times monthly.

Day 1
Day 2
Day 3

Workout Day #1 8 exercises, 45 mins

Shoulder Stretch	2x8 reps • 30s	rest: 30s
Dynamic Chest Stretch	2x8 reps • 30s	rest: 60s
Decline Crunch	2x20 reps • 30s	rest: 30s
Push-Up	1x50 reps • 90s	rest: 60s
Barbell Bench Press	6x12 reps • 40s	rest: 90s
Elevated Push-Up	2x50 reps • 40s	rest: 90s
Barbell Shoulder Press	5x12 reps • 35s	rest: 90s
Barbell Upright Row	3x12 reps • 40s	rest: 90s

Workout Day #2 10 exercises, 52 mins

Low Back Chair Stretch	1x8 reps • 30s	rest: 30s
Bench Quad Stretch (Supine)	1x8 reps • 30s	rest: 30s
Seated Hamstring Stretch	1x8 reps • 30s	rest: 30s
Prisoner Squat	1x30 reps • 60s	rest: 90s
Dumbbell Squat	3x15 reps • 45s	rest: 90s
Barbell Romanian Deadlift	3x15 reps • 45s	rest: 90s
Machine Lat Pulldown	4x12 reps • 45s	rest: 90s
Cable Front Lat Pulldown (Close Grip)	3x12 reps • 45s	rest: 90s
Machine Seated Row	4x12 reps • 45s	rest: 90s
Cable Seated Row	3x12 reps • 45s	rest: 90s

Workout Day #3 10 exercises, 49 mins

Tricep Stretch	2x8 reps • 30s	rest: 90s
Bicep Stretch	2x3 reps • 30s	rest: 90s
Dumbbell Seated Shoulder Press	3x12 reps • 35s	rest: 90s
Barbell Curl	3x12 reps • 35s	rest: 90s
Bench Dip	2x12 reps • 60s	rest: 60s
Dumbbell Incline Curl	3x12 reps • 60s	rest: 60s
Barbell Preacher Curl	2x12 reps • 60s	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps • 60s	rest: 60s
Dumbbell Lateral Raise	2x12 reps • 60s	rest: 60s
Dumbbell Bent-Over Raise	2x15 reps • 40s	rest: 60s