bulk x8

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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

bulk routine chest focus

CHEST(A) 6 exercises, 1 hr 2 mins

Barbell Bench Press	4x8 reps	rest: 90s
Dumbbell Incline Bench Press	4x8 reps	rest: 90s
Dumbbell Incline Fly	4x8 reps	rest: 90s
Cable Cross-Over	4x8 reps	rest: 90s
Cable Lower Chest Raise	4x8 reps	rest: 90s
Weighted Tricep Dip	4x8 reps	rest: 90s

BACK-TRICEPS 10 exercises, 1 hr 33 mins

Weighted Pull-Up	4x8 reps	rest: 90s
Barbell Deadlift	4x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Cable Shoulder Extension	4x8 reps	rest: 90s
Cable Seated Row	3x8 reps	rest: 90s
Cable Rotational Crunch (Kneeling)	4x8 reps	rest: 90s
EZ Bar Tricep Extension	4x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 90s
Cable Shoulder Extension	4x8 reps	rest: 90s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s

CHEST(B)-BICEPS 12 exercises, 1 hr 46 mins

Dumbbell Bench Press	4x8 reps	rest: 90s
Dumbbell Decline Bench Press	4x8 reps	rest: 90s
Dumbbell Decline Fly	4x8 reps	rest: 90s
Cable Cross-Over	4x8 reps	rest: 90s
Cable Lower Chest Raise	4x8 reps	rest: 90s
Dumbbell Pullover	3x8 reps	rest: 90s
Cable Rope Hammer Curl	4x8 reps	rest: 90s
Cable One-Arm Bicep Curl	4x8 reps	rest: 60s
Dumbbell One-Arm Incline Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 90s
Push-Up	2x. reps	rest: 90s

LEGS-SHOULDERS 12 exercises, 1 hr 41 mins

Barbell Squat	4x8 reps	rest: 90s
Machine Leg Press	4x8 reps	rest: 90s
Machine Single-Leg Press	4x8 reps	rest: 90s
Machine Hip Abduction	3x8 reps	rest: 90s
Machine Hip Adduction	3x8 reps	rest: 90s
Machine Leg Curl (Prone)	4x8 reps	rest: 90s
Machine Calf Raise	2x15 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 90s
Dumbbell Seated Arnold Press	3x8 reps	rest: 90s
Cable Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Seated Alternating Reverse Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 90s