PMB

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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

Chest and Biceps 7 exercises, 46 mins

Barbell Reverse Bench Press (Wide Grip)	3x5 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Dumbbell Decline Fly	1x40 reps	rest: 60s
	3x5 reps	rest: 60s
EZ Bar Close Grip Curl	4x10 reps	rest: 60s
EZ Bar Curl	1x40 reps	rest: 60s

Back and Triceps 7 exercises, 44 mins

Barbell Bent-Over Row	3x5 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x10 reps	rest: 60s
Cable Shoulder Extension	1x40 reps	rest: 60s
Cable Shoulder Extension	3x5 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	1x40 reps	rest: 60s

Rest 0 exercises, 0 min

Shoulders and Forearms 6 exercises, 38 mins

Barbell Push Press	3x5 reps	rest: 60s
Dumbbell Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	1x40 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s
Cable Reverse Curl	3x10 reps	rest: 60s

Legs and Abs 7 exercises, 43 mins