3 day 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, the weight should be 50-60 of your 1 rep max so it must be challenging but not too heavy, try to experiment with the weight until you get it right. 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