3 Day 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

3 day full-body ectomorph workout routine with a focus on arm growth. Alternate between days on a day-on/day-off based schedule. Progressive overload, heavy weights and eat in a caloric surplus. Master yourself and love the burn.

Day 1 6 exercises, 44 mins

Barbell Deadlift	4x6 reps	rest: 60s
Pull-Up	4x6 reps	rest: 60s
Barbell Bench Press	4x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x6 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

Day 2 6 exercises, 43 mins

Machine Leg Press	4x6 reps	rest: 60s
Barbell Bent-Over Row	4x6 reps	rest: 60s
Dumbbell Incline Bench Press	4x6 reps	rest: 60s
Weighted Tricep Dip	4x6 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Day 3 6 exercises, 44 mins

Barbell Squat	4x6 reps	rest: 60s
Chin-Up	4x6 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x6 reps	rest: 60s
Dumbbell Decline Fly	4x6 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s