3 Day Split

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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

This is an INTENSE workout not like the high reps light weight workouts that leave you bored unfocused, and feeling as tho you cheated yourself. This will keep you focused. Use 80% of your max for each rep, Good Luck.

Monday
Wednesday
Friday

Chest & Tricep 10 exercises, 0 min

Barbell Incline Bench Press	5x5 reps	rest: 60s
Barbell Bench Press	5x5 reps	rest: 60s
Barbell Decline Bench Press	5x5 reps	rest: 60s
Machine Fly	5x5 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x5 reps	rest: 60s
Dip	5x5 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	5x5 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	5x5 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	5x5 reps	rest: 60s
Cable Cross-Over	5x5 reps	rest: 60s

Back & Bicep 10 exercises, 0 min

Pull-Up	5x5 reps	rest: 60s
Barbell Deadlift	3x5 reps	rest: 60s
Barbell Bent-Over Row	5x5 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Seated Row	5x5 reps	rest: 60s
Dumbbell Incline Curl	5x5 reps	rest: 60s
Machine Seated Row	3x5 reps	rest: 60s
Preacher Curl Machine	5x5 reps	rest: 60s
Cable Rope Hammer Curl	5x5 reps	rest: 60s
Machine Lat Pulldown	5x5 reps	rest: 60s

Shoulders & Forearms & Legs 15 exercises, 0 min

Barbell Shoulder Press	4x5 reps	rest: 60s
Dumbbell Lateral Raise	4x5 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x5 reps	rest: 60s
Dumbbell Shoulder Shrug	4x5 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	4x5 reps	rest: 60s
Cable One-Arm Reverse Curl	4x5 reps	rest: 60s
Machine Reverse Fly	4x5 reps	rest: 60s
Dumbbell Rear Deltoid Row	4x5 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	4x5 reps	rest: 60s
Barbell Squat	4x5 reps	rest: 60s
Machine Leg Extension	4x5 reps	rest: 60s
Machine Seated Calf Raise	4x5 reps	rest: 60s
Machine Leg Extension	4x5 reps	rest: 60s
Machine Calf Raise	4x5 reps	rest: 60s
Machine Single-Leg Curl	4x5 reps	rest: 60s