Mau 6

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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

chest - biceps 10 exercises, 1 hr 21 mins

Dumbbell Bench Press	4x8 reps	rest: 105s
Machine Bench Press	4x8 reps	rest: 105s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Machine Incline Chest Press	3x10 reps	rest: 90s
Cable Cross-Over	2x12 reps	rest: 75s
Machine Fly	2x12 reps	rest: 75s
Dumbbell Incline Curl	4x8 reps	rest: 90s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 45s
Cable Bicep Curl	3x10 reps	rest: 75s
Weight Plate Reverse Curl	2x12 reps	rest: 60s

Legs 10 exercises, 1 hr 14 mins

Barbell Squat	4x8 reps	rest: 120s
Hack Squat	4x8 reps	rest: 105s
Machine Leg Extension	3x10 reps	rest: 90s
Machine Single-Leg Extension	3x10 reps	rest: 45s
Dumbbell Lunge	2x12 reps	rest: 60s
Dumbbell Reverse Lunge	2x12 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 75s
Machine Single-Leg Curl	2x10 reps	rest: 45s
Hack Calf Raise	3x10 reps	rest: 60s
Hack Single-Leg Calf Raise	2x10 reps	rest: 30s

shoulders - triceps 10 exercises, 1 hr 20 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 105s
Machine Shoulder Press	4x8 reps	rest: 105s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 90s
Cable One-Arm Lateral Raise	3x10 reps	rest: 60s
Cable Front Raise	2x12 reps	rest: 75s
Dumbbell One-Arm Front Raise	2x12 reps	rest: 45s
EZ Bar Incline Tricep Extension	4x8 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	3x10 reps	rest: 75s
Cable Shoulder Extension	3x10 reps	rest: 75s
Dip	2x12 reps	rest: 60s

back 8 exercises, 1 hr 7 mins

Pull-Up	4x8 reps	rest: 105s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 105s
Chin-Up (Close Grip)	3x10 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 90s
Rear Pull-Up (Wide Grip)	3x10 reps	rest: 90s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 90s
Machine Vertical Row (Close Grip)	2x12 reps	rest: 75s
Machine Iso Lateral High Row	2x12 reps	rest: 45s