4 splitted days / 5 trainings in a week / 2 body parts per training

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

1. Chest/Front and side delta 8 exercises, 1 hr 6 mins

Barbell Bench Press	5x7 reps	rest: 90s
Smith Machine Incline Bench Press	5x7 reps	rest: 90s
Leverage Decline Chest Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Smith Machine Shoulder Press	4x7 reps	rest: 90s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s

2. Back/Rear deltas 10 exercises, 1 hr 10 mins

3. Biceps / Triceps 10 exercises, 1 hr 22 mins

Barbell Curl	5x7 reps	rest: 90s
Machine Dip	5x7 reps	rest: 90s
Dumbbell Hammer Curl	4x8 reps	rest: 60s
Machine Tricep Extension	4x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	4x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s

4. Legs 6 exercises, 54 mins