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Jun - Aug, 5-7 Big 3 Lifts

extreme.machine

Jun 7th 2018

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Jun - Aug, 5-7 Big 3 Lifts

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3
Day 4

Chest / Back 5 exercises, 16 mins

	Barbell Squat	3x6 reps	rest: 1s
	Barbell Bench Press	3x6 reps	rest: 1s
	Barbell Deadlift	3x6 reps	rest: 1s
	Dumbbell Incline Bench Press	3x6 reps	rest: 1s
	Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 1s

Hammies / Calves 5 exercises, 16 mins

	Barbell Bench Squat	3x6 reps	rest: 1s
	Barbell Decline Bench Press	3x6 reps	rest: 1s
	Barbell Stiff-Leg Deadlift	3x6 reps	rest: 1s
	Machine Single-Leg Curl	3x6 reps	rest: 1s
	Dumbbell Calf Raise	3x6 reps	rest: 1s

Arms 5 exercises, 15 mins

	Barbell Squat	3x6 reps	rest: 1s
	Barbell Bench Press	3x6 reps	rest: 1s
	Barbell Deadlift	3x6 reps	rest: 1s
	EZ Bar Curl	3x6 reps	rest: 1s
	Cable Tricep Pushdown (Rope)	3x6 reps	rest: 1s

Shoulders 5 exercises, 15 mins

	Barbell Front Squat	3x6 reps	rest: 1s
	Barbell Incline Bench Press	3x6 reps	rest: 1s
	Barbell Stiff-Leg Deadlift	3x6 reps	rest: 1s
	Dumbbell Alternating Deltoid Raise	3x6 reps	rest: 1s
	Cable Rope Deltoid Row	3x6 reps	rest: 1s

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