Mass Builder

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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

Chest and Triceps 10 exercises, 1 hr 30 mins

Barbell Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Barbell Incline Bench Press	4x12 reps	rest: 60s
Dip	4x12 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s

Back and Biceps 11 exercises, 1 hr 32 mins

Barbell Deadlift	4x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Pull-Up	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Stability Ball Weighted Hyperextension	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x12 reps	rest: 60s
Dumbbell Alternating Preacher Curl	3x12 reps	rest: 60s
Cable Rope Hammer Curl	3x12 reps	rest: 60s
Cable Reverse Curl	3x12 reps	rest: 60s

Shoulders and Abs 9 exercises, 1 hr 32 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Hanging Knee Raise	4x20 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Machine Ab Crunch	4x15 reps	rest: 60s
Smith Machine Upright Row	4x15 reps	rest: 60s
Seated Bench Leg Pull-In	4x15 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Barbell Shrug	8x15 reps	rest: 60s

Legs and Abs 9 exercises, 1 hr 22 mins

Barbell Squat	4x12 reps	rest: 60s
Machine Single-Leg Press	4x12 reps	rest: 60s
Machine Single-Leg Curl	4x12 reps	rest: 60s
Machine Single-Leg Extension	4x12 reps	rest: 60s
Smith Machine Toe Raise	4x25 reps	rest: 60s
Calf Press On Leg Press	4x15 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Bench Rotational Crunch	3x10 reps	rest: 60s
Leg Raise	3x12 reps	rest: 60s