Total body 4 day's split

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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

4 days program for the whole body.

One rest day through the week and on Saturday and Sunday. or according to your own classification.

Max repetitions 10 reps per exercises. ABS these are 60 seconds per exercise, 3 different exercises you do 2 times.

Day 1
Day 2
Day 10
Day 3

Shoulders, chest, and ABS 12 exercises, 1 hr 5 mins

Dumbbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Barbell Military Press (Seated)	3x8 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Isometric Chest Press	2x0 reps	rest: 30s
Dumbbell Pullover	3x10 reps	rest: 60s
Dumbbell Decline Bench Press	2x10 reps	rest: 60s
Crunch	2x0 reps	rest: 15s
Alternating Heel Touch	2x0 reps	rest: 15s
Sit-Up	2x0 reps	rest: 15s

Thighs and calves 6 exercises, 46 mins

Barbell Squat	4x10 reps	rest: 60s
Barbell Front Squat	2x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Dumbbell Lunge	3x20 reps	rest: 60s
Machine Calf Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s

Biceps, triceps en ABS 12 exercises, 1 hr 8 mins

Dumbbell Incline Curl	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Cable Dual Overhead Curl	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Crunch	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Sit-Up	2x0 reps	rest: 15s
Alternating Heel Touch	2x0 reps	rest: 15s
Hanging Knee Raise	2x0 reps	rest: 15s

Back,Chest en ABS 9 exercises, 50 mins

Barbell Deadlift	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Cable Kneeling Crunch	2x0 reps	rest: 15s
Stability Ball Crunch	2x0 reps	rest: 15s
V-Up	2x0 reps	rest: 15s