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Phase 1

eliof

Aug 28th 2023

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Phase 1

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Enter your routine description

Tuesday
Thursday
Saturday

Workout 1 10 exercises, 0 min

	Walking	1x8 reps • 300s	rest: 0s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 90s
	Machine Shoulder Press	2x10 reps	rest: 60s
	Preacher Curl Machine	2x12 reps	rest: 30s
	Cable Tricep Pushdown (Rope)	2x12 reps	rest: 30s
	Plank	2x8 reps • 60s	rest: 30s
	Sit-Up	2x25 reps	rest: 0s
	Leg Raise	2x30 reps	rest: 30s

Workout 2 12 exercises, 0 min

	Walking	1x8 reps • 300s	rest: 0s
	Dumbbell Step-Up	3x8 reps	rest: 90s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Seated Calf Raise	3x8 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 90s
	Machine Assisted Pull-Up	3x8 reps	rest: 0s
	Dip	3x8 reps	rest: 90s
	Cable One-Arm Seated Row	2x10 reps	rest: 60s
	Dumbbell Lateral Raise	2x12 reps	rest: 30s
	Dumbbell Front Raise	2x12 reps	rest: 30s
	Reverse Crunch	2x12 reps	rest: 30s
	Weighted Crunch	2x20 reps	rest: 30s

Workout 3 10 exercises, 0 min

	Walking	1x8 reps • 300s	rest: 0s
	Dumbbell Plie Squat	3x8 reps	rest: 90s
	Barbell Decline Bench Press	3x8 reps	rest: 90s
	Dumbbell Lunge	3x8 reps	rest: 90s
	Barbell Bent-Over Row	3x8 reps	rest: 90s
	Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	2x12 reps	rest: 30s
	Machine Dip	2x12 reps	rest: 30s
	Crunch	2x30 reps	rest: 0s
	Leg Raise	2x30 reps	rest: 30s

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