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Sep 23rd 2022

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FBW

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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

Monday
Wednesday
Friday

A 9 exercises, 0 min

	Barbell Squat	4x10 reps	rest: 120s
	Machine Leg Extension	3x12 reps	rest: 120s
	Barbell Bench Press	3x8 reps	rest: 120s
	Barbell Bent-Over Row	3x8 reps	rest: 120s
	Dumbbell Lateral Raise	3x12 reps	rest: 120s
	Barbell Curl	3x12 reps	rest: 60s
	Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
	Hanging Leg Raise	5x10 reps	rest: 90s
	Barbell Standing Calf Raise	3x15 reps	rest: 60s

B 7 exercises, 0 min

	Barbell Deadlift	3x8 reps	rest: 90s
	Smith Machine Incline Shoulder Raise	3x12 reps	rest: 90s
	Barbell Bench Press (Close Grip)	3x8 reps	rest: 120s
	Chin-Up (Close Grip)	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x12 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Barbell Standing Calf Raise	3x12 reps	rest: 60s

A 9 exercises, 0 min

	Barbell Front Squat	3x12 reps	rest: 120s
	Machine Leg Extension	3x12 reps	rest: 90s
	Barbell Bench Press	3x8 reps	rest: 120s
	Barbell Bent-Over Row	3x8 reps	rest: 120s
	Cable Rope Face Pull	3x20 reps	rest: 60s
	Barbell Curl	3x12 reps	rest: 80s
	Weighted Tricep Dip	3x8 reps	rest: 90s
	Hanging Leg Raise	5x10 reps	rest: 60s
	Barbell Standing Calf Raise	3x8 reps	rest: 60s

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