Hit it hard

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday 12 exercises, 1 hr 20 mins

Barbell Curl	3x12 reps	rest: 45s
Dumbbell Concentration Curl	3x12 reps	rest: 45s
Dumbbell Alternating Incline Curl	3x12 reps	rest: 45s
Dumbbell Lateral Raise	3x12 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 45s
Weight Plate Front Raise	3x12 reps	rest: 45s
Barbell Bent-Over Row	3x12 reps	rest: 45s
Dumbbell One-Arm Row	3x12 reps	rest: 45s
T Bar Row	3x12 reps	rest: 45s
Machine Seated Calf Raise	3x12 reps	rest: 45s
Machine Calf Raise	3x12 reps	rest: 45s
Decline Crunch	3x12 reps	rest: 45s

Tuesday 12 exercises, 1 hr 16 mins

Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s

Wednesday 12 exercises, 1 hr 16 mins

Barbell Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s