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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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chest/biceps 7 exercises, 54 mins

Barbell Incline Bench Press	3x8 reps • 60s	rest: 90s
Machine Bench Press	3x8 reps • 60s	rest: 90s
Dumbbell Incline Fly	3x8 reps • 60s	rest: 90s
Cable Cross-Over	3x8 reps • 60s	rest: 90s
EZ Bar Curl	3x8 reps • 60s	rest: 90s
Dumbbell Incline Curl	3x8 reps • 60s	rest: 90s
Dumbbell One-Arm Preacher Curl	3x8 reps • 60s	rest: 90s

legs 5 exercises, 38 mins

shoulder/tricep 9 exercises, 2 hrs 0 min

Smith Machine Shoulder Press	3x8 reps • 60s	rest: 120s
Smith Machine Shoulder Press	3x8 reps • 60s	rest: 120s
Barbell Front Raise	3x8 reps • 60s	rest: 120s
Dumbbell Seated Shoulder Press	3x8 reps • 60s	rest: 120s
Dumbbell Lateral Raise	6x12 reps • 60s	rest: 120s
Dumbbell Bent-Over Raise	6x8 reps • 60s	rest: 120s
Cable Shoulder Extension	6x8 reps • 60s	rest: 120s
EZ Bar Decline Close Grip Skull Crusher	6x8 reps • 60s	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps • 60s	rest: 120s

back/ rear delt 7 exercises, 54 mins

Cable Pullover (Supine)	3x8 reps • 60s	rest: 90s
Cable Rear Pulldown (Wide Grip)	3x8 reps • 60s	rest: 90s
Barbell Bent-Over Row	3x8 reps • 60s	rest: 90s
Machine Seated Row	3x8 reps • 60s	rest: 90s
Barbell Rack Pull	3x8 reps • 60s	rest: 90s
Dumbbell Bent-Over Raise	3x8 reps • 60s	rest: 90s
Cable One-Arm Reverse Fly	3x8 reps • 60s	rest: 90s