Starter Workout

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

this program is taken from this video !
https://www.youtube.com/watch?v=YSY5Im0ODL8

Legs & Calves 6 exercises, 56 mins

Machine Leg Extension	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	4x12 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x12 reps	rest: 60s
Smith Machine Squat	4x12 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s

Chest & Biceps Triceps 11 exercises, 1 hr 13 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Tricep Press (Supine)	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s

back shoulders & abs 12 exercises, 1 hr 16 mins

Crunch	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Rotational Crunch	3x8 reps	rest: 60s
Gironda Sternum Pull-Up	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s