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Aug 22nd 2022

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Legs and core focus

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs Core 9 exercises, 0 min

Chest Tri Forearms 10 exercises, 0 min

Barbell Bench Press	4x12 reps	rest: 60s
Dumbbell Tricep Extension	4x12 reps	rest: 60s
Barbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x12 reps	rest: 60s
Barbell Decline Bench Press	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell Incline Fly	4x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x12 reps	rest: 60s
Cable Reverse Curl	4x12 reps	rest: 60s
Wrist Roller	4x12 reps	rest: 60s

Legs Shoulder Core 9 exercises, 0 min

Machine Leg Press	4x12 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Cable Internal Rotation	3x12 reps	rest: 60s
Dumbbell Side Bend	4x12 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s

Back Bi Forearms 9 exercises, 0 min

Barbell Deadlift	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Cable Reverse Curl	4x12 reps	rest: 60s

Legs Core Shoulder 9 exercises, 0 min

Barbell Squat	4x12 reps	rest: 60s
Barbell Standing Calf Raise	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
	3x12 reps	rest: 60s
Barbell Hip Thrust	4x12 reps	rest: 60s
Cable Russian Twist (Stability Ball)	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12 reps	rest: 60s
Reverse Crunch	3x12 reps	rest: 60s

Upper Body (Back Bi Chest Tri Shoulder) 9 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x12 reps	rest: 60s
Chin-Up	4x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Dumbbell Pullover	3x12 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x12 reps	rest: 60s
Dumbbell External Rotation	4x12 reps	rest: 60s