deeder to bog doss in 6 months

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

ARMS DAY 10 exercises, 1 hr 10 mins

EZ Bar Curl	4x10 reps	rest: 60s
Cable High Pulley Tricep Extension	4x7 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x8 reps	rest: 60s
Dip	3x5 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Machine Tricep Extension	4x7 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Pull-Up (Hammer Grip)	3x8 reps	rest: 60s

Back and Shoulders Day 12 exercises, 1 hr 11 mins

Leverage Shoulder Press	3x8 reps	rest: 60s
Machine Deltoid Raise	3x8 reps	rest: 60s
Machine Shoulder Press	3x7 reps	rest: 60s
Machine Lat Pulldown	3x7 reps	rest: 30s
Machine Reverse Fly	3x8 reps	rest: 60s
Cable Seated Row	3x6 reps	rest: 45s
Machine Assisted Pull-Up	3x8 reps	rest: 30s
Machine Assisted Pull-Up (Hammer Grip)	3x8 reps	rest: 60s
Leverage Machine Iso Row	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 40s
Back Hyperextension	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s

Chest Day with Bicep Burnout 11 exercises, 1 hr 12 mins

Machine Incline Chest Press	4x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Leverage Decline Chest Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Machine Inner Chest Press	3x8 reps	rest: 60s
Leverage Chest Press	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Dumbbell Decline Press	3x8 reps	rest: 60s
EZ Bar Curl	1x25 reps	rest: 60s

Legs and Abs Day 11 exercises, 1 hr 8 mins