SsixX split 3

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workout focuses on reaching an extreme fatigue of each muscular group divided by pushing groups, pulling groups and treating legs apart... it is useful anyway to add two session x week of cardio workout.

Day 8
Day 8
Day 8
Day 8

back biceps abs 10 exercises, 1 hr 41 mins

Machine Back Extension	5x15 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	5x12 reps	rest: 60s
Cable Rope Seated Row	5x12 reps	rest: 60s
Machine Lat Pulldown	4x10 reps	rest: 60s
Dual Cable Triceps Extension	5x8 reps	rest: 60s
Barbell Preacher Curl	6x12 reps	rest: 60s
Cable Bicep Curl	4x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
Machine Ab Crunch	6x15 reps	rest: 60s

chest shoulder triceps 11 exercises, 1 hr 34 mins

Barbell Decline Bench Press	4x10,8,6,4 reps	rest: 60s
Machine Incline Chest Press	5x12 reps	rest: 60s
Machine Fly	5x12 reps	rest: 60s
Machine Shoulder Press	4x10 reps	rest: 60s
Cable Seated Shoulder Press	3x8 reps	rest: 60s
Machine Deltoid Raise	4x10 reps	rest: 60s
Cable One-Arm Lateral Raise	4x8 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Cable Shoulder Extension	5x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s

legs 8 exercises, 1 hr 28 mins

Barbell Squat	4x10,8,6,4 reps	rest: 60s
Machine Leg Press	6x15 reps	rest: 60s
Machine Leg Extension	6x15 reps	rest: 60s
Machine Seated Leg Curl	6x15 reps	rest: 60s
Machine Calf Press	6x15 reps	rest: 60s
Machine Hip Adduction	4x12 reps	rest: 60s
Machine Hip Abduction	4x12 reps	rest: 60s
Machine Back Extension	4x15 reps	rest: 60s