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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Bicá?ek, kozi?ky 10 exercises, 1 hr 8 mins

Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 100s
Preacher Curl Machine	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Bench Press	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s

Ramena, b?icho 8 exercises, 1 hr 18 mins

Barbell Shrug	5x10 reps	rest: 60s
Cable Front Raise	5x10 reps	rest: 60s
Dumbbell Lateral Raise	5x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x10 reps	rest: 60s
Air Bike	5x10 reps	rest: 60s
Alternating Heel Touch	5x10 reps	rest: 60s
Crunch	5x10 reps	rest: 60s
Parallel Bar Hip Raise	5x10 reps	rest: 60s

Tricá?ek, záda 9 exercises, 1 hr 16 mins

Cable Rear Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Back Hyperextension	4x15 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s