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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

BrÃ¶st vader mage 7 exercises, 26 mins

Barbell Bench Press	3x8 reps	rest: 1s
Machine Calf Raise	3x16 reps	rest: 1s
Dumbbell Incline Bench Press	3x8 reps	rest: 1s
Machine Seated Calf Raise	3x8 reps	rest: 1s
Barbell Ab Rollout	3x8 reps	rest: 1s
Machine Fly	3x8 reps	rest: 1s
Dumbbell Side Bend	3x8 reps	rest: 1s

AAMANA 6 exercises, 22 mins

Dumbbell Bicep Curl	3x8 reps	rest: 1s
Cable Shoulder Extension	3x8 reps	rest: 1s
Dumbbell Concentration Curl	3x8 reps	rest: 1s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 1s
Barbell Preacher Curl	3x8 reps	rest: 1s
Weighted Tricep Dip	3x8 reps	rest: 1s

Axlar framsida ben 7 exercises, 24 mins

Barbell Shoulder Press	3x8 reps	rest: 1s
Machine Leg Extension	3x8 reps	rest: 1s
Cable Upright Row	3x8 reps	rest: 1s
Machine Leg Press	3x8 reps	rest: 1s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 1s
Barbell Squat (Wide Stance)	3x8 reps	rest: 1s
Dumbbell Alternating Front Raise	3x8 reps	rest: 1s

Rygg baksida ben 7 exercises, 24 mins

Back Hyperextension	3x12 reps	rest: 1s
Machine Leg Curl (Prone)	3x8 reps	rest: 1s
Cable Seated Row	3x8 reps	rest: 1s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 1s
Pull-Up	3x8 reps	rest: 1s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 1s
Cable Grip Lat Pulldown (Narrow Grip)	2x8 reps	rest: 1s