3 Day Full Body Workout

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Routine adapted to perform exercises that don't hurt your back. a a a a a a a a a a a a a

Workout 1 13 exercises, 1 hr 38 mins

Walking	1x0 reps • 300s	rest: 60s
Barbell Bench Press	3x8 reps • 60s	rest: 120s
Machine Reverse Lat Pulldown (Close Grip)	3x15 reps • 60s	rest: 120s
Machine Leg Extension	3x20 reps • 60s	rest: 120s
Cable Leg Kickback	4x8 reps • 60s	rest: 120s
	3x8 reps • 60s	rest: 60s
Dumbbell Lateral Raise	2x20 reps • 60s	rest: 120s
Machine Seated Leg Curl	3x15 reps • 60s	rest: 120s
Dumbbell Incline Curl	2x15 reps • 60s	rest: 120s
Cable Tricep Pushdown (Rope)	2x15 reps • 60s	rest: 120s
One-Arm Hang	3x8 reps • 60s	rest: 60s
Weight Plate Neck Flexion (Supine)	3x10 reps • 60s	rest: 60s
Hanging Leg Raise	3x12 reps • 60s	rest: 60s

Workout 2 13 exercises, 2 hrs 12 mins

Walking	1x0 reps • 300s	rest: 60s
Dumbbell Incline Bench Press	3x15 reps • 60s	rest: 120s
Cable Seated Row	3x12 reps • 60s	rest: 120s
Machine Leg Extension	3x20 reps • 60s	rest: 120s
Cable Leg Kickback	6x12 reps • 60s	rest: 120s
Machine Seated Calf Raise	3x12 reps • 60s	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x12 reps • 60s	rest: 120s
Dumbbell Lateral Raise	2x20 reps • 60s	rest: 120s
Dumbbell Hammer Curl	2x15 reps • 60s	rest: 120s
Dumbbell Seated One-Arm Tricep Extension	8x15 reps • 60s	rest: 120s
Hanging Leg Raise	3x12 reps • 60s	rest: 120s
Weight Plate Neck Flexion (Supine)	3x8 reps • 60s	rest: 120s
One-Arm Hang	3x8 reps • 60s	rest: 60s

Workout 3 11 exercises, 1 hr 31 mins

Walking	1x0 reps • 300s	rest: 60s
Cable Cross-Over	3x20 reps • 60s	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x12 reps • 60s	rest: 120s
Machine Leg Extension	3x20 reps • 60s	rest: 120s
Machine Seated Leg Curl	3x15 reps • 60s	rest: 120s
Cable Rope Face Pull	2x15 reps • 60s	rest: 120s
Dumbbell One-Arm Preacher Curl	4x15 reps • 60s	rest: 120s
EZ Bar Tricep Extension	2x15 reps • 60s	rest: 120s
Hanging Leg Raise	3x12 reps • 60s	rest: 90s
Weight Plate Neck Flexion (Supine)	3x12 reps • 60s	rest: 90s
One-Arm Hang	3x12 reps • 60s	rest: 90s