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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

pecs Ã©paules dos 9 exercises, 1 hr 3 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 70s
Dumbbell Bench Press	3x8 reps	rest: 70s
Machine Fly	3x8 reps	rest: 70s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 70s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 70s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 70s
Barbell Bent-Over Row	3x8 reps	rest: 70s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 70s
Leverage Machine High Row	3x8 reps	rest: 70s

jambes abdos bras 11 exercises, 1 hr 8 mins

Repos 0 exercises, 0 min

pecs Ã©paules dos 9 exercises, 1 hr 2 mins

Leverage Incline Chest Press	3x8 reps	rest: 70s
Machine Fly	3x8 reps	rest: 70s
Cable Cross-Over	3x8 reps	rest: 70s
Leverage Shoulder Press	3x8 reps	rest: 70s
Machine Deltoid Raise	3x8 reps	rest: 70s
Machine Reverse Fly	3x8 reps	rest: 70s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 70s
Leverage Machine Iso Row	3x8 reps	rest: 70s
Leverage Machine High Row	3x8 reps	rest: 70s

jambes abdos bras 11 exercises, 1 hr 6 mins

Machine Leg Extension	3x8 reps	rest: 70s
Machine Seated Leg Curl	3x8 reps	rest: 70s
Dumbbell Lunge	2x8 reps	rest: 70s
Cable Kneeling Crunch	3x8 reps	rest: 70s
Dumbbell Side Bend	3x8 reps	rest: 70s
Decline Crunch	3x8 reps	rest: 70s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 0s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 90s
Preacher Curl Machine	3x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s
Cable Reverse Curl	2x8 reps	rest: 45s