BananaJoe1001

Aug 13th 2018

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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

Full Body 28 exercises, 2 hrs 21 mins

Dumbbell Incline Bench Press	1x10 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Machine Incline Chest Press	1x10 reps	rest: 60s
Weighted Pull-Up	1x10 reps	rest: 60s
Machine Lat Pulldown	1x10 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Cable Cross-Over	1x10 reps	rest: 60s
Cable Shoulder Extension	1x10 reps	rest: 60s
Dumbbell Lateral Raise	1x10 reps	rest: 60s
Cable Shoulder Extension	1x10 reps	rest: 60s
Machine Fly	1x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	1x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	1x10 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 60s
Cable Rope Hammer Curl	4x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	1x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	1x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	1x10 reps	rest: 60s
Barbell Deadlift	1x10 reps	rest: 60s
Barbell Squat	1x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Upright Row	1x10 reps	rest: 60s
Barbell Upright Row	4x10 reps	rest: 60s
Dumbbell Lateral Raise	1x10 reps	rest: 60s
Machine Reverse Fly	1x10 reps	rest: 60s

Back, Biz 8 exercises, 1 hr 7 mins

Pull-Up	3x8 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x10 reps	rest: 60s
Side Jacknife	4x10 reps	rest: 60s

FadeplaBanadJoe 10 exercises, 33 mins

Barbell Bench Press	1x10 reps	rest: 60s
Dumbbell Incline Bench Press	1x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	1x10 reps	rest: 60s
Machine Seated Row	1x10 reps	rest: 60s
Machine Back Extension	1x10 reps	rest: 60s
Cable Shoulder Extension	1x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	1x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	1x10 reps	rest: 60s
Barbell Preacher Curl	1x10 reps	rest: 60s
Machine Leg Press	1x10 reps	rest: 60s

Leg, Shoulders 10 exercises, 1 hr 10 mins

Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Barbell Squat	4x10 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s

Chest, Arms, Abs 10 exercises, 1 hr 20 mins

Dumbbell Incline Bench Press	1x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Machine Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Dumbbell Tricep Extension	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x10 reps	rest: 60s
Leg Raise	4x10 reps	rest: 60s
Air Bike	4x10 reps	rest: 60s