Big three mass

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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

Big three, biceps 6 exercises, 1 hr 13 mins

Reabilitation, delts 8 exercises, 1 hr 33 mins

Dumbbell Seated Shoulder Press	3x10 reps	rest: 180s
Barbell Behind the Back Shrug	3x10 reps	rest: 180s
Machine Leg Extension	2x8 reps	rest: 180s
Machine Leg Curl (Prone)	2x10 reps	rest: 180s
Pull-Up	3x12 reps	rest: 180s
Dumbbell Bench Press (Palms in)	3x12 reps	rest: 180s
	3x8 reps	rest: 180s
Decline Crunch	2x30 reps	rest: 180s

Big three, triceps 7 exercises, 1 hr 23 mins

Dumbbell Incline Bench Press	4x10 reps	rest: 180s
Machine Lat Pulldown (Reverse Grip)	4x10 reps	rest: 180s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 180s
EZ Bar French Press	2x8 reps	rest: 180s
Machine Leg Press	3x10 reps	rest: 0s
Dumbbell Fly	3x10 reps	rest: 180s
Hanging Knee Raise	2x25 reps	rest: 180s

Reabilitation, delts 8 exercises, 1 hr 27 mins

Smith Machine Upright Row	3x10 reps	rest: 180s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 180s
Dumbbell Lunge	2x8 reps	rest: 0s
Push-Up	2x12 reps	rest: 180s
Machine Leg Curl (Prone)	2x10 reps	rest: 180s
Dumbbell One-Arm Row	3x12 reps	rest: 180s
Dumbbell Incline Bench Press	3x8 reps	rest: 180s
EZ Bar Tricep Extension	3x8 reps	rest: 180s