routine oct. 16

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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

chest & back 7 exercises, 46 mins

legs 1 & abs 7 exercises, 47 mins

Barbell Front Squat	3x8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 60s
Sit-Up	3x20 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Bridge	3x8 reps	rest: 60s

shoulders & biceps/triceps 8 exercises, 53 mins

Barbell Shoulder Press	3x10 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s

legs 2 & abs 8 exercises, 54 mins

Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Ab Draw Leg Slide	3x20 reps	rest: 60s
Machine Ab Crunch	3x15 reps	rest: 60s