6-day-bulk 2023

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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

6 days bulk - continously optimizing

Legs / ABS 8 exercises, 0 min

Chest / Forearms / Glutes 8 exercises, 0 min

Cable Lower Chest Raise	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Machine Fly	3x8 reps	rest: 120s
Barbell Hip Thrust	3x8 reps	rest: 120s
	3x8 reps	rest: 120s
Dumbbell Supinated One-Arm Wrist Curl	6x10 reps	rest: 30s
Dumbbell One-Arm Wrist Curl (Pronated)	6x10 reps	rest: 30s

Back / Neck 8 exercises, 0 min

Shoulders / ABS 9 exercises, 0 min

Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
Leverage Shoulder Press	3x8 reps	rest: 120s
Cable Lateral Raise	6x8 reps	rest: 60s
Cable Front Raise	6x8 reps	rest: 60s
Cable Rope Face Pull	4x8 reps	rest: 90s
Cable One-Arm Reverse Fly	6x8 reps	rest: 60s
Dumbbell Side Bend	6x8 reps	rest: 60s
	6x8 reps	rest: 45s
Machine Ab Crunch	3x8 reps	rest: 120s

Biceps / Triceps 6 exercises, 0 min

Dumbbell Concentration Curl	6x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	6x8 reps	rest: 60s
	6x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	6x8 reps	rest: 60s
	6x8 reps	rest: 120s
Weighted Tricep Dip	3x8 reps	rest: 120s