3 days best plan

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1 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

best plan for You to do , it improves your strength and libido try not to rest too much for better results

back and triceps 10 exercises, 1 hr 10 mins

Cable Seated Row	4x10 reps • 30s	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x10 reps • 30s	rest: 30s
Dumbbell One-Arm Row	4x10 reps • 30s	rest: 30s
Back Hyperextension	4x10 reps • 30s	rest: 30s
Barbell Shrug	4x10 reps • 30s	rest: 30s
Cable Tricep Pushdown (Rope)	4x10 reps • 30s	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps • 30s	rest: 30s
Machine Tricep Extension	4x10 reps • 30s	rest: 30s
Leg Raise	4x12 reps • 30s	rest: 30s
Treadmill Running	1x12 reps	rest: 30s

chest and biceps 10 exercises, 1 hr 10 mins

Barbell Bench Press	4x10 reps • 30s	rest: 30s
Barbell Incline Bench Press	4x10 reps • 30s	rest: 30s
Machine Fly	4x10 reps • 30s	rest: 30s
Cable Cross-Over	4x10 reps • 30s	rest: 30s
Cable Lower Chest Raise	4x10 reps • 30s	rest: 30s
EZ Bar Curl	4x10 reps • 30s	rest: 30s
Dumbbell Alternating Hammer Curl	4x10 reps • 30s	rest: 30s
Preacher Curl Machine	4x10 reps • 30s	rest: 30s
Machine Ab Crunch	4x12 reps • 30s	rest: 30s
Treadmill Running	1x12 reps	rest: 30s

legs and shoulders 10 exercises, 1 hr 10 mins