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Whole Body Workout

Audax

Sep 7th 2015

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Whole Body Workout

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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

Day 9
Day 1
Day 2

Pull 10 exercises, 1 hr 11 mins

	Machine Leg Press	3x10 reps	rest: 60s
	Machine Single-Leg Press	3x8 reps	rest: 60s
	Pull-Up	4x8 reps	rest: 60s
	Barbell Romanian Deadlift	4x8 reps	rest: 60s
	Cable Seated Row	4x10 reps	rest: 60s
	Parallel Bar Leg Raise	4x10 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
	Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 60s
	Barbell Reverse Curl	3x10 reps	rest: 60s
	Barbell Curl	1x10 reps	rest: 60s

Push 8 exercises, 54 mins

	Dumbbell Incline Bench Press	4x10 reps	rest: 15s
	Kettlebell Goblet Squat	4x10 reps	rest: 60s
	Dumbbell Bench Press	3x10 reps	rest: 15s
	Kettlebell Goblet Squat	3x10 reps	rest: 60s
	Dumbbell Bench Press	1x20 reps	rest: 60s
	Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
	Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 60s

Evening 13 exercises, 48 mins

	Barbell Incline Bench Press	2x8 reps	rest: 30s
	Push-Up	2x12 reps	rest: 30s
	Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 30s
	Machine Reverse Lat Pulldown (Close Grip)	2x8 reps	rest: 30s
	Cable Rope Row to Neck	2x15 reps	rest: 30s
	Machine Shoulder Press	2x8 reps	rest: 30s
	Dumbbell Upright Row	2x10 reps	rest: 30s
	Barbell Shrug	2x12 reps	rest: 30s
	Dumbbell Alternating Lateral Raise	1x12 reps	rest: 30s
	Dumbbell Alternating Deltoid Raise	1x10 reps	rest: 30s
	Dumbbell Alternating Front Raise	1x10 reps	rest: 30s
	Cable One-Arm Bicep Curl	1x20 reps	rest: 30s
	Cable One-Arm Tricep Pushdown	1x20 reps	rest: 30s

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