3 Day Split Antigonistic Supersets for getting massive

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest / Back/ABS 13 exercises, 0 min

Treadmill Running	1x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 90s
Chin-Up	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 91s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 61s
Machine Seated Row	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Back Hyperextension	3x1 reps	rest: 50s
Air Bike	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s

Biceps / Triceps / Abs 8 exercises, 0 min

Dip	3x8 reps	rest: 45s
EZ Bar Curl	3x8 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Ab Draw Leg Slide	3x8 reps	rest: 60s

Legs / Calves / Shoulders 9 exercises, 0 min

Barbell Squat (Wide Stance)	3x10 reps	rest: 76s
Hack Squat	3x10 reps	rest: 76s
Machine Leg Extension	3x10 reps	rest: 1s
Machine Leg Curl (Prone)	3x10 reps	rest: 1s
Smith Machine Reverse Calf Raise	3x10 reps	rest: 61s
Dumbbell Upright Row	3x10 reps	rest: 76s
Dumbbell Seated Side Lateral Raise	3x10 reps	rest: 76s
Smith Machine Shoulder Press	3x10 reps	rest: 76s
Smith Machine Shrug	3x10 reps	rest: 61s

[2022-07-04] Workout 8 exercises, 0 min