Three day intense

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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

Biceps and back 8 exercises, 1 hr 21 mins

Barbell Preacher Curl	3x10 reps	rest: 120s
Dumbbell Alternating Seated Curl	3x10 reps	rest: 120s
Barbell Deadlift	3x10 reps	rest: 120s
Cable Reverse Crossover	3x10 reps	rest: 120s
EZ Bar Curl	3x10 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
Cable Seated Row	3x10 reps	rest: 120s

Chest and triceps 8 exercises, 1 hr 21 mins

Barbell Bench Press	3x10 reps	rest: 120s
Cable Cross-Over	3x10 reps	rest: 120s
Barbell Decline Bench Press	3x10 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 120s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 120s
Barbell Seated Tricep Extension	3x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 120s

Shoulders and legs 9 exercises, 1 hr 29 mins

Barbell Squat	3x10 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 120s
Machine Leg Curl (Prone)	3x10 reps	rest: 120s
Machine Leg Press	3x10 reps	rest: 120s
Machine Seated Calf Raise	3x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 120s
Dumbbell Shoulder Abduction	3x10 reps	rest: 120s
Barbell Front Raise	3x10 reps	rest: 120s
Barbell Shrug	3x10 reps	rest: 120s