Muscle Builder

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Week 1, Day 1: Legs and Abs 10 exercises, 1 hr 33 mins

Week 1, Day 2: Chest and Triceps 8 exercises, 1 hr 7 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Cable Kneeling Tricep Extension	3x10 reps	rest: 60s
Tricep Push-Up	4x10 reps	rest: 60s
Running	0x0 reps	rest: 15s

Week 1, Day 3: Shoulders and Abs 7 exercises, 1 hr 4 mins

Dumbbell Cuban Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Front Raise	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	4x8 reps	rest: 60s
Decline Bench Weighted Twist	4x10 reps	rest: 60s
Barbell Ab Rollout	4x10 reps	rest: 60s
Running	0x0 reps	rest: 15s

Week 1, Day 4: Back 7 exercises, 59 mins

Week 1, Day 5: Biceps/Calves/Abs 8 exercises, 1 hr 16 mins

Barbell Curl	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Machine Calf Raise	4x10 reps	rest: 60s
Bent Knee Hip Raise	4x10 reps	rest: 60s
Jackknife Sit-Up	4x10 reps	rest: 60s
Running	0x0 reps	rest: 15s