Full Body 3 Day Plan

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

a simple full body plan to get back into working out after a long time away. focusing on all body.

bicep & back 7 exercises, 43 mins

Barbell Deadlift	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Row	3x8 reps • 60s	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s
Back Hyperextension	3x8 reps • 60s	rest: 60s
Cable Pulldown Bicep Curl	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps • 60s	rest: 60s
Barbell Preacher Curl	3x8 reps • 60s	rest: 60s

leg & core day 8 exercises, 50 mins

chest, tricep & shoulder 9 exercises, 56 mins

Barbell Bench Press	3x8 reps • 60s	rest: 60s
Barbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Machine Fly	3x8 reps • 60s	rest: 60s
Cable Mid Chest Crossover	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps • 60s	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps • 60s	rest: 60s
Barbell Shoulder Press	3x8 reps • 60s	rest: 60s
Dumbbell Lateral Raise	3x8 reps • 60s	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps • 60s	rest: 60s