12 Reps 3 day per week

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2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Program is based to hit right muscles in the right time.

1. Chest, Triceps, Upper legs 11 exercises, 1 hr 15 mins

Dumbbell Bench Press	3x12 reps	rest: 45s
Dumbbell Incline Bench Press	3x12 reps	rest: 45s
Dumbbell Incline Bench Press (Hammer Grip)	3x12 reps	rest: 45s
Dumbbell Pullover	3x12 reps	rest: 45s
Cable Cross-Over	3x12 reps	rest: 45s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 30s
Cable Shoulder Extension	3x12 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 30s
Barbell Deep Squat	3x12 reps	rest: 45s
Barbell Overhead Squat	3x12 reps	rest: 45s
Machine Leg Extension	3x12 reps	rest: 60s

2. back,biceps 10 exercises, 1 hr 8 mins

Chin-Up	3x12 reps	rest: 45s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 45s
Cable V Bar Pulldown	3x12 reps	rest: 45s
Barbell Bent-Over Row	3x12 reps	rest: 45s
Dumbbell One-Arm Row	3x12 reps	rest: 45s
Barbell Curl (Close Grip)	3x12 reps	rest: 45s
Cable Bicep Curl	3x12 reps	rest: 45s
Barbell Drag Curl	3x12 reps	rest: 45s
Dumbbell Hammer Curl	3x12 reps	rest: 45s
Machine Seated Leg Curl	3x12 reps	rest: 45s

3 shoulders, calves 8 exercises, 52 mins

Dumbbell Seated Shoulder Press	3x12 reps	rest: 45s
Dumbbell Cuban Press	3x12 reps	rest: 45s
Weight Plate Front Raise	3x12 reps	rest: 45s
Dumbbell Lateral Raise	3x12 reps	rest: 45s
Dumbbell Reverse Fly with External Rotation	3x12 reps	rest: 45s
Barbell Upright Row	3x12 reps	rest: 45s
Barbell Snatch Shrug	3x12 reps	rest: 45s
Machine Calf Raise	3x12 reps	rest: 45s