insect's Solid Mass - 2nd

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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

Legs + Abs 9 exercises, 1 hr 21 mins

Chest + Biceps + Abs 9 exercises, 1 hr 21 mins

Dumbbell Bench Press	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Leverage Incline Chest Press	4x10 reps	rest: 60s
Leverage Decline Chest Press	4x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell Alternating Seated Curl	4x10 reps	rest: 60s
Cable Kneeling Crunch	5x10 reps	rest: 60s

Back + Calves + Abs 9 exercises, 1 hr 18 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
T Bar Row	4x10 reps	rest: 60s
Leverage Machine Iso Row	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x15 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s
Dumbbell Calf Raise	4x10 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	4x10 reps	rest: 60s
Dumbbell Side Bend	4x10 reps	rest: 60s

Shoulders + Triceps + Abs 9 exercises, 1 hr 19 mins

Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Leverage Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Bench Dip	4x10 reps	rest: 60s
Parallel Bar Hip Raise	5x10 reps	rest: 60s