Alternating Intense Full Body Workout

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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

4 Week program, 3x week. Alternating Workout Days:

Week 1: Day 1 Day 2 and Day 3
Week 2: Day 3, Day 2 and Day 1
Week 3: Day 1, Day 2 and Day 3
Week 4: Day 3, Day 2 and Day 3

Day 1
Day 3
Day 2

Full Body-Day 1 40 exercises, 1 hr 52 mins

Dumbbell Bench Press	1x8 reps	rest: 30s
Dumbbell Fly	1x8 reps	rest: 30s
Machine Leg Press	1x8 reps	rest: 30s
Dumbbell Bench Press	1x8 reps	rest: 30s
Dumbbell Fly	1x8 reps	rest: 30s
Machine Leg Press	1x8 reps	rest: 30s
Dumbbell Bench Press	1x8 reps	rest: 30s
Dumbbell Fly	1x8 reps	rest: 30s
Machine Leg Press	1x8 reps	rest: 30s
Dumbbell Bench Press	1x8 reps	rest: 30s
Dumbbell Fly	1x8 reps	rest: 30s
Machine Leg Press	1x8 reps	rest: 30s
Dumbbell Seated Arnold Press	1x8 reps	rest: 30s
Dumbbell Lateral Raise	1x8 reps	rest: 30s
Cable Grip Lat Pulldown (Narrow Grip)	1x8 reps	rest: 30s
Machine Leg Extension	1x8 reps	rest: 30s
Dumbbell Seated Arnold Press	1x8 reps	rest: 30s
Dumbbell Lateral Raise	1x8 reps	rest: 30s
Cable Grip Lat Pulldown (Narrow Grip)	1x8 reps	rest: 30s
Machine Leg Extension	1x8 reps	rest: 30s
Dumbbell Seated Arnold Press	1x8 reps	rest: 30s
Dumbbell Lateral Raise	1x8 reps	rest: 30s
Cable Grip Lat Pulldown (Narrow Grip)	1x8 reps	rest: 30s
Machine Leg Extension	1x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	1x8 reps	rest: 30s
Dumbbell Preacher Curl	1x8 reps	rest: 30s
Dumbbell Alternating Hammer Curl	1x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	1x8 reps	rest: 30s
Dumbbell Preacher Curl	1x8 reps	rest: 30s
Dumbbell Alternating Hammer Curl	1x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	1x8 reps	rest: 30s
Dumbbell Preacher Curl	1x8 reps	rest: 30s
Dumbbell Alternating Hammer Curl	1x8 reps	rest: 30s
Dumbbell One-Arm Bench Press	1x8 reps	rest: 30s
Dumbbell Shoulder Shrug	1x8 reps	rest: 30s
Cable Seated Row	1x8 reps	rest: 30s
Dumbbell One-Arm Bench Press	1x8 reps	rest: 30s
Dumbbell Shoulder Shrug	1x8 reps	rest: 30s
Cable Seated Row	1x8 reps	rest: 30s
Bodyweight Calf Raise	3x30 reps	rest: 45s

Full Body Day 2 (Pyramid Sets) 40 exercises, 2 hrs 23 mins

Dumbbell Lateral Raise	1x20 reps	rest: 45s
Dumbbell Lateral Raise	1x15 reps	rest: 45s
Dumbbell Lateral Raise	1x10 reps	rest: 45s
Dumbbell Seated Arnold Press	1x20 reps	rest: 45s
Dumbbell Seated Arnold Press	1x15 reps	rest: 45s
Dumbbell Seated Arnold Press	1x10 reps	rest: 45s
Cable Grip Lat Pulldown (Narrow Grip)	1x20 reps	rest: 45s
Cable Grip Lat Pulldown (Narrow Grip)	1x15 reps	rest: 45s
Cable Grip Lat Pulldown (Narrow Grip)	1x10 reps	rest: 45s
Machine Seated Row	1x20 reps	rest: 45s
Machine Seated Row	1x15 reps	rest: 45s
Machine Seated Row	1x10 reps	rest: 45s
Dumbbell Incline Bench Press	1x20 reps	rest: 45s
Dumbbell Incline Bench Press	1x15 reps	rest: 45s
Dumbbell Incline Bench Press	1x10 reps	rest: 45s
Cable Cross-Over	1x20 reps	rest: 45s
Cable Cross-Over	1x15 reps	rest: 45s
Cable Cross-Over	1x10 reps	rest: 45s
Dumbbell Bench Press	1x20 reps	rest: 45s
Dumbbell Bench Press	1x15 reps	rest: 45s
Dumbbell Bench Press	1x10 reps	rest: 45s
Barbell Curl	1x20 reps	rest: 50s
Barbell Curl	1x15 reps	rest: 50s
Barbell Curl	1x10 reps	rest: 50s
Dumbbell Alternating Hammer Curl	1x20 reps	rest: 45s
Dumbbell Alternating Hammer Curl	1x15 reps	rest: 45s
Dumbbell Alternating Hammer Curl	1x10 reps	rest: 45s
Dumbbell Tricep Extension	1x20 reps	rest: 45s
Dumbbell Tricep Extension	1x15 reps	rest: 45s
Dumbbell Tricep Extension	1x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	1x20 reps	rest: 45s
Cable Tricep Pushdown (Rope)	1x15 reps	rest: 45s
Cable Tricep Pushdown (Rope)	1x10 reps	rest: 45s
Machine Leg Press	1x20 reps	rest: 45s
Machine Leg Press	1x15 reps	rest: 45s
Machine Leg Press	1x10 reps	rest: 45s
Machine Leg Extension	1x20 reps	rest: 45s
Machine Leg Extension	1x15 reps	rest: 45s
Machine Leg Extension	1x10 reps	rest: 45s
Bodyweight Calf Raise	3x8 reps	rest: 90s

Full Body-Day 3 40 exercises, 1 hr 53 mins

Dumbbell Incline Bench Press	1x8 reps	rest: 30s
Cable Cross-Over	1x8 reps	rest: 30s
Machine Leg Press	1x8 reps	rest: 30s
Dumbbell Incline Bench Press	1x8 reps	rest: 30s
Cable Cross-Over	1x8 reps	rest: 30s
Machine Leg Press	1x8 reps	rest: 30s
Dumbbell Incline Bench Press	1x8 reps	rest: 30s
Cable Cross-Over	1x8 reps	rest: 30s
Machine Leg Press	2x8 reps	rest: 30s
Kettlebell Sumo High Pull	1x8 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	1x8 reps	rest: 30s
Machine Vertical Row (Close Grip)	1x8 reps	rest: 30s
Machine Leg Extension	1x8 reps	rest: 30s
Kettlebell Sumo High Pull	1x8 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	1x8 reps	rest: 30s
Machine Vertical Row (Close Grip)	1x8 reps	rest: 30s
Machine Leg Extension	1x8 reps	rest: 30s
Kettlebell Sumo High Pull	1x8 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	1x8 reps	rest: 30s
Machine Vertical Row (Close Grip)	1x8 reps	rest: 30s
Machine Leg Extension	1x8 reps	rest: 30s
Dumbbell Concentration Curl	1x8 reps	rest: 30s
Dumbbell Alternating Seated Curl	1x8 reps	rest: 30s
Machine Dip	1x8 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	1x8 reps	rest: 30s
Dumbbell Concentration Curl	1x8 reps	rest: 30s
Dumbbell Alternating Seated Curl	1x8 reps	rest: 30s
Machine Dip	1x8 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	1x8 reps	rest: 30s
Dumbbell Concentration Curl	1x8 reps	rest: 30s
Dumbbell Alternating Seated Curl	1x8 reps	rest: 30s
Machine Dip	1x8 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	1x8 reps	rest: 30s
Dumbbell Incline Bench Press (Hammer Grip)	1x8 reps	rest: 30s
Machine Seated Leg Curl	1x8 reps	rest: 30s
Dumbbell Incline Bench Press (Hammer Grip)	1x8 reps	rest: 30s
Machine Seated Leg Curl	1x8 reps	rest: 30s
Dumbbell Incline Bench Press (Hammer Grip)	1x8 reps	rest: 30s
Machine Seated Leg Curl	1x8 reps	rest: 30s
Bodyweight Calf Raise	3x30 reps	rest: 45s