Ph3 - W1

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest/Triceps/Calves 9 exercises, 1 hr 14 mins

Barbell Bench Press	4x12 reps	rest: 45s
Dumbbell Incline Bench Press	3x12 reps	rest: 45s
Dumbbell Incline Fly	3x12 reps	rest: 45s
Cable Cross-Over	3x12 reps	rest: 45s
Cable Shoulder Extension	4x12 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 45s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 45s
Hack Calf Raise	4x25 reps	rest: 45s
Hack Calf Raise	4x25 reps	rest: 45s

Back/Biceps/Abs 10 exercises, 1 hr 12 mins

Dumbbell Bent-Over Row	4x12 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 45s
Cable Shoulder Extension	3x12 reps	rest: 45s
Cable Seated Row	3x12 reps	rest: 45s
Barbell Curl	4x12 reps	rest: 45s
Dumbbell Incline Curl	3x12 reps	rest: 45s
Dumbbell Concentration Curl	3x12 reps	rest: 45s
Crunch	3x20 reps	rest: 45s
Bent Knee Hip Raise	3x20 reps	rest: 45s
Oblique Crunch	3x20 reps	rest: 45s

Shoulders/Traps/Calves 7 exercises, 58 mins

Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 45s
Dumbbell Lateral Raise	3x12 reps	rest: 45s
Dumbbell Upright Row	3x12 reps	rest: 45s
Barbell Shrug	4x12 reps	rest: 45s
Hack Calf Raise	4x25 reps	rest: 45s
Hack Calf Raise	4x25 reps	rest: 45s

Legs/Abs 8 exercises, 58 mins

Barbell Squat	4x12 reps	rest: 45s
Machine Leg Press	3x12 reps	rest: 45s
Machine Leg Extension	3x12 reps	rest: 45s
Barbell Romanian Deadlift From Deficit	4x12 reps	rest: 45s
Machine Seated Leg Curl	3x12 reps	rest: 45s
Bent Knee Hip Raise	3x20 reps	rest: 45s
Crunch	3x20 reps	rest: 45s
Plank	3x12 reps	rest: 45s

Traps/Weaknesses 10 exercises, 1 hr 13 mins

Barbell Shrug	4x12 reps	rest: 45s
Barbell Behind the Back Shrug	3x12 reps	rest: 45s
Cable Shrug	3x12 reps	rest: 45s
Dumbbell Shoulder Shrug	3x12 reps	rest: 45s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 45s
Preacher Curl Machine	3x12 reps	rest: 45s
Barbell Bench Press	4x12 reps	rest: 45s
Barbell Decline Bench Press	3x12 reps	rest: 45s
Dumbbell Fly	3x12 reps	rest: 45s
Dumbbell Incline Fly	3x12 reps	rest: 45s