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New Workout Week 2-3

shadyash

Jun 7th 2018

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New Workout Week 2-3

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2 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

Chest & Biceps 10 exercises, 1 hr 3 mins

	Dumbbell Bench Press	3x8 reps	rest: 55s
	Dumbbell Fly	3x8 reps	rest: 55s
	Barbell Reverse Bench Press (Wide Grip)	3x8 reps	rest: 55s
	Dumbbell Incline Fly	3x8 reps	rest: 55s
	Cable Cross-Over	3x8 reps	rest: 55s
	EZ Bar Curl	3x8 reps	rest: 55s
	Dumbbell Concentration Curl	3x8 reps	rest: 55s
	Preacher Curl Machine	3x8 reps	rest: 55s
	Barbell Wrist Curl (Posterior)	3x8 reps	rest: 55s
	Wrist Roller	3x8 reps	rest: 55s

Back & Triceps 8 exercises, 48 mins

	Cable V Bar Pulldown	3x8 reps	rest: 55s
	T Bar Row	3x8 reps	rest: 55s
		3x8 reps	rest: 55s
	Barbell Behind the Back Shrug	3x8 reps	rest: 55s
	Back Hyperextension	3x8 reps	rest: 55s
	Cable Shoulder Extension	3x8 reps	rest: 55s
	Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 55s
	Machine Tricep Extension	3x8 reps	rest: 55s

Legs & Shoulders 11 exercises, 1 hr 6 mins

	Barbell Deep Squat	3x8 reps	rest: 55s
	Dumbbell Lunge	3x8 reps	rest: 55s
	Machine Leg Extension	3x8 reps	rest: 55s
	Machine Seated Leg Curl	3x8 reps	rest: 55s
	Machine Hip Abduction	3x8 reps	rest: 55s
	Machine Hip Adduction	3x8 reps	rest: 55s
	Machine Calf Raise	3x8 reps	rest: 55s
	Machine Shoulder Press	3x8 reps	rest: 55s
	Weight Plate Front Raise	3x8 reps	rest: 55s
	Cable Rope Face Pull	3x8 reps	rest: 55s
		3x8 reps	rest: 55s

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