Bichoy Wagdy

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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

Back & Triceps 10 exercises, 2 hrs 10 mins

Treadmill Running	0x0 reps	rest: 60s
Pull-Up	3x10 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Tricep Press (Supine)	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s

Back & Triceps 10 exercises, 2 hrs 10 mins

Treadmill Running	0x0 reps	rest: 60s
Pull-Up	3x10 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Barbell Tricep Press (Supine)	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s

Shoulder & Legs 13 exercises, 2 hrs 32 mins

Treadmill Running	0x0 reps	rest: 60s
Smith Machine Shoulder Press	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell One-Arm Press (Palms In)	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Reverse Fly	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Bodyweight Squat	3x25 reps	rest: 60s
Machine Squat	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s

Cardio & Abs 10 exercises, 4 hrs 0 min

Chest & Biceps 9 exercises, 2 hrs 4 mins

Treadmill Running	0x0 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
Cable One-Arm Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s