Big Boyond Belief

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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

big beyond belief- bulking exersise from the book of the same title. this is week 3 from ramp 2. Go for it!

day 1 14 exercises, 2 hrs 7 mins

Machine Assisted Pull-Up	3x15 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 90s
Dumbbell One-Arm Row	2x15 reps	rest: 90s
Cable Seated Row	3x15 reps	rest: 90s
Dumbbell Bench Press	3x15 reps	rest: 90s
Barbell Bench Press	3x15 reps	rest: 90s
Machine Bench Press	3x15 reps	rest: 90s
Machine Fly	2x15 reps	rest: 90s
Cable Cross-Over	3x15 reps	rest: 90s
Cable Bicep Curl	3x15 reps	rest: 90s
Barbell Curl	3x15 reps	rest: 90s
Dumbbell Alternating Bicep Curl	2x15 reps	rest: 90s
Machine Calf Press	3x15 reps	rest: 90s
Cable Calf Raise	3x15 reps	rest: 90s

day 2 13 exercises, 58 mins

strength day 19 exercises, 2 hrs 22 mins

Machine Assisted Pull-Up	3x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Dumbbell One-Arm Row	2x12 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 90s
Dumbbell Bench Press	3x12 reps	rest: 90s
Barbell Bench Press	3x12 reps	rest: 90s
Leverage Chest Press	3x12 reps	rest: 90s
Machine Fly	2x12 reps	rest: 90s
Cable Cross-Over	3x12 reps	rest: 90s
Barbell Squat	3x12 reps	rest: 90s
Machine Leg Press	3x12 reps	rest: 90s
Machine Leg Extension	3x12 reps	rest: 90s
Dumbbell Lunge	2x12 reps	rest: 90s
Cable Upright Row	2x12 reps	rest: 90s
Dumbbell Shoulder Shrug	2x12 reps	rest: 90s
Calf Press On Leg Press	2x12 reps	rest: 90s
Cable Bicep Curl	1x12 reps	rest: 90s
Dumbbell Alternating Hammer Curl	1x12 reps	rest: 90s
Dumbbell Tricep Extension	1x12 reps	rest: 90s

power day 14 exercises, 1 hr 35 mins

Barbell Squat	3x10 reps	rest: 90s
Machine Leg Press	3x10 reps	rest: 90s
Dumbbell Lunge	2x10 reps	rest: 90s
Dumbbell Bench Press	3x10 reps	rest: 90s
Barbell Bench Press	3x10 reps	rest: 90s
Machine Fly	2x10 reps	rest: 90s
Machine Assisted Pull-Up	3x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 90s
Dumbbell One-Arm Row	2x10 reps	rest: 90s
Cable Upright Row	2x10 reps	rest: 90s
Calf Press On Leg Press	2x10 reps	rest: 90s
Dumbbell Tricep Extension	1x10 reps	rest: 90s
Cable Bicep Curl	1x10 reps	rest: 90s
Dumbbell Alternating Hammer Curl	1x10 reps	rest: 90s