PureGym

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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

Shoulders & Triceps 10 exercises, 1 hr 4 mins

Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s

Back & Biceps 11 exercises, 1 hr 11 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Rope Pullover (Supine)	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Legs & Biceps 10 exercises, 1 hr 5 mins

Barbell Front Squat	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Chest & Triceps 10 exercises, 1 hr 5 mins

Smith Machine Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Smith Machine Decline Bench Press	3x8 reps	rest: 60s
Cable Flat Bench Fly	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s