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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

shoulders 5 exercises, 43 mins

Dumbbell Shoulder Press	5x10 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Smith Machine Shrug	5x10 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Dumbbell Alternating Front Raise	3x12 reps	rest: 60s

back/biceps 6 exercises, 48 mins

Pull-Up	3x5 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Back Hyperextension	2x15 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s

chest/triceps 6 exercises, 45 mins

Dumbbell Bench Press	5x5 reps	rest: 60s
Dumbbell Fly	2x15 reps	rest: 60s
Push-Up	1x50 reps	rest: 60s
Dip	1x50 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	5x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s

legs 5 exercises, 40 mins