12 Week Challenge

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6 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

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UPPER 7 exercises, 0 min

Cable Rope Face Pull	3x8 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 0s
Smith Machine Incline Bench Press	3x8 reps	rest: 0s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 0s
Cable Deltoid Raise	3x8 reps	rest: 0s
Cable Reverse Fly	3x8 reps	rest: 0s
Dumbbell Shoulder Shrug	3x8 reps	rest: 0s

ARMS 7 exercises, 0 min

Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 0s
Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 0s
Dumbbell Incline Curl	3x8 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 0s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 0s
Cable Bicep Curl	3x8 reps	rest: 0s

PUSH 7 exercises, 0 min

Dumbbell Incline Bench Press	3x8 reps	rest: 0s
Dumbbell Lateral Raise (Prone)	3x8 reps	rest: 0s
Leverage Incline Chest Press	3x8 reps	rest: 0s
Stability Ball Cable Fly	3x8 reps	rest: 0s
Dip	3x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 0s
Machine Seated Calf Raise	3x8 reps	rest: 0s

PULL 6 exercises, 0 min

LEGS 6 exercises, 0 min