MASS UP!

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4 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Plan designed for gaining size. Consists of heavy compounds to help recruit maximum muscles in your body and isolation movements to help target each muscle till it's max to help overall development.
5 day split with one day for each body part and and extra day for arms, so this routine is also helpful for those who believe their arms are less developed and want to focus on their arms a bit more.

Monday
Tuesday
Thursday
Friday
Saturday

CHEST GAINS! (w Tris) 6 exercises, 38 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s

BIG BAD BACK (w Bi's) 6 exercises, 39 mins

Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s

BOULDER SHOULDER'S 5 exercises, 32 mins

Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s

'LEG'ENDARY DAY 5 exercises, 32 mins

Machine Leg Press	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s

ARMS 6 exercises, 38 mins

Barbell Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s