SuperSets

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workout utilizes super sets. Two excerises with no break in between, usually complementary muscles. These excerises are more tiresome, but require less time. Breaks go up to two minutes.

Day 1
Day 2
Day 4
Day 3

Chest/Back 8 exercises, 26 mins

Barbell Bench Press	3x8,10,12 reps	rest: 0s
Barbell Bent-Over Row	3x8,10,12 reps	rest: 60s
Barbell Incline Bench Press	3x8,10,12 reps	rest: 0s
Barbell Deadlift	3x8,10,12 reps	rest: 60s
Dumbbell Incline Fly	3x8,10,12 reps	rest: 0s
Dumbbell Reverse Fly	3x8,10,12 reps	rest: 60s
Barbell Curl	3x8,10,12 reps	rest: 0s
Barbell Tricep Extension (Supine)	3x8,10,12 reps	rest: 60s

Shoulders and Abs 8 exercises, 31 mins

Decline Crunch	3x15 reps	rest: 0s
Barbell Military Press	3x8,10,12 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 0s
Barbell Upright Row	3x8,10,12 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 0s
Dumbbell Seated Arnold Press	3x8,10,12 reps	rest: 60s
Dumbbell Hammer Curl	3x8,10,12 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	3x8,10,12 reps	rest: 60s

Arms 8 exercises, 27 mins

Dumbbell Bicep Curl	3x8,10,12 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x8,10,12 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 0s
EZ Bar Decline Close Grip Skull Crusher	3x8,10,12 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8,10,12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x8,10,12 reps	rest: 60s
Dumbbell Decline Bench Press	3x8,10,12 reps	rest: 0s
Dumbbell One-Arm Row	3x8,10,12 reps	rest: 60s

Legs 8 exercises, 36 mins

Machine Leg Press	3x8,10,12 reps	rest: 0s
Barbell Standing Calf Raise	3x8,10,12 reps	rest: 60s
Barbell Deep Squat	3x8,10,12 reps	rest: 0s
Mountain Climber	3x30 reps	rest: 60s
Barbell Romanian Deadlift	3x8,10,12 reps	rest: 0s
Bodyweight Calf Raise	3x20 reps	rest: 60s
Crunch	3x15 reps	rest: 0s
Oblique Crunch	3x15 reps	rest: 60s