Abdullahs Routine

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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

* Eat 200 + grams of protein everyday
* Day 1: For bench, do 8, 6, 4, 2. Last set should be really close to your max. Last 2 exercises are burnout. Start at a decent weight, do 10, go down one notch, do 10, and keep going down till there's no weight, and then you make your way back up as high as you can.
* Day 2: Last 2 exercises are burnout. Do 15 one arm, then 15 the other, then 15 the other, and so one for 4 sets without any rest.
* Day 3: Full-Squat do 10, 8, 6, 4. For decline ab raises, make sure you do it while holding a plate above you. Same with the decline twists, except you hold it to your sides. Last ab exercise is burnout, 4 sets of it.

Day 2
Day 1
Day 3

Chest and Arms 8 exercises, 49 mins

Barbell Bench Press	4x8 reps	rest: 0s
Barbell Bench Press	4x8 reps	rest: 0s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 0s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 0s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 0s
Barbell Skull Crusher (Reverse Grip)	4x15 reps	rest: 0s
Cable Bicep Curl	100x1 reps	rest: 0s
Cable Rope Overhead Tricep Extension	100x1 reps	rest: 0s

Back and Shoulders 6 exercises, 35 mins

Pull-Up	4x10 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 0s
Cable Seated Row	4x15 reps	rest: 0s
Dumbbell Seated Arnold Press	4x8 reps	rest: 0s
Dumbbell Alternating Deltoid Raise	4x15 reps	rest: 0s
Dumbbell Alternating Deltoid Raise	4x15 reps	rest: 0s

Legs and Abs 8 exercises, 43 mins

Barbell Deep Squat	4x10 reps	rest: 0s
Barbell Deep Squat	4x10 reps	rest: 0s
Barbell Front Squat	4x10 reps	rest: 0s
Barbell Lunge	4x8 reps	rest: 0s
Decline Bench Ab Reach	4x15 reps	rest: 0s
Decline Bench Weighted Twist	4x20 reps	rest: 0s
Cable Kneeling Crunch	4x15 reps	rest: 0s
Machine Ab Crunch	4x10 reps	rest: 0s