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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

Arms 19 exercises, 52 mins

Barbell Curl	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Dumbbell Incline Curl	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Dumbbell One-Arm Preacher Curl	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Cable One-Arm Bicep Curl	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Cable Reverse Curl	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Cable Rope Hammer Curl	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Cable Dual Overhead Curl	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Pull-Up	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Dip	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Cable Tricep Pushdown (Rope)	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Barbell Tricep Extension (Supine)	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Cable Shoulder Extension	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Dumbbell Tricep Extension	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Barbell Tricep Extension	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Cable Rope Overhead Tricep Extension	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Dumbbell Seated Tricep Press	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Machine Tricep Extension	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s
Dumbbell Incline Bench Press	15x3,4,5,6,7,3,4,5,6,7,3,4,5,6,7 reps	rest: 0s

Shoulders 30 exercises, 45 mins

Barbell Clean and Jerk	5x00 reps	rest: 0s
Dumbbell Seated Shoulder Press	5x00 reps	rest: 0s
Dumbbell Lateral Raise	5x00 reps	rest: 0s
Barbell Upright Row	5x00 reps	rest: 0s
Dumbbell One-Arm Front Raise	5x00 reps	rest: 0s
Dumbbell Shoulder Shrug	5x00 reps	rest: 0s
Dumbbell Seated Arnold Press	5x00 reps	rest: 0s
Machine Shoulder Press	5x00 reps	rest: 0s
Dumbbell Bent-Over Raise	5x00 reps	rest: 0s
Dumbbell Reverse Fly	5x00 reps	rest: 0s
Cable Upright Row	5x00 reps	rest: 0s
Cable Deltoid Raise	5x00 reps	rest: 0s
Cable Shrug	5x00 reps	rest: 0s
Cable Front Raise	5x00 reps	rest: 0s
Cable Lateral Raise	5x00 reps	rest: 0s
Cable Internal Rotation	5x00 reps	rest: 0s
Cable External Rotation	5x00 reps	rest: 0s
Cable Rope Face Pull	5x00 reps	rest: 0s
Cable Reverse Fly	5x00 reps	rest: 0s
Calf Machine Shoulder Shrug	5x00 reps	rest: 0s
Cable Rope Deltoid Row	5x00 reps	rest: 0s
Cable One-Arm Reverse Fly	5x00 reps	rest: 0s
Dumbbell Rear Deltoid Row	5x00 reps	rest: 0s
Machine Reverse Fly	5x00 reps	rest: 0s
Machine Deltoid Raise	5x00 reps	rest: 0s
Cable Rear Lateral Raise	5x00 reps	rest: 0s
Cable Rope Row to Neck	5x00 reps	rest: 0s
Barbell Incline Shoulder Raise	5x00 reps	rest: 0s
Shoulder Stretch	5x00 reps	rest: 0s
Handstand Push-Up	5x00 reps	rest: 0s