3 Day Split

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is an INTENSE workout not like the high reps light weight workouts that leave you bored unfocused, and feeling as tho you cheated yourself. This will keep you focused. Use 80% of your max for each rep, Good Luck.

Monday
Wednesday
Friday
ANY
ANY

Chest & Tricep 12 exercises, 0 min

Treadmill Running	3x8 reps	rest: 60s
Barbell Bench Press	3x5 reps	rest: 60s
Barbell Incline Bench Press	3x5 reps	rest: 75s
Barbell Decline Bench Press	3x5 reps	rest: 60s
Dip	3x5 reps	rest: 60s
Machine Fly	3x5 reps	rest: 60s
Cable Shoulder Extension	3x5 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Machine Tricep Extension	4x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x5 reps	rest: 60s
Cable Cross-Over	4x5 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s

Back & Bicep 9 exercises, 0 min

Treadmill Running	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Shoulders & Forearms & Legs 12 exercises, 0 min

Treadmill Running	1x8 reps	rest: 20s
Barbell Squat	4x5 reps	rest: 60s
Dumbbell Shoulder Shrug	4x5 reps	rest: 60s
Machine Leg Press	4x5 reps	rest: 60s
Dumbbell Lateral Raise	3x5 reps	rest: 60s
Machine Seated Calf Raise	3x5 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x5 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x5 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Reverse Fly	4x5 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 60s