My 5 day work out

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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

Chest and biceps 8 exercises, 49 mins

Shoulders and Abs 9 exercises, 48 mins

Barbell Shoulder Press	4x15,12,8,6 reps	rest: 60s
Dumbbell Seated Arnold Press	4x15,12,8,6 reps	rest: 60s
Barbell Shrug	4x15,12,8,6 reps	rest: 60s
Barbell Upright Row	4x15,12,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x15,12,8,6 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x15,12,8,6 reps	rest: 60s
Parallel Bar Hip Raise	3x0 reps	rest: 60s
Leg Raise	3x0 reps	rest: 60s
Reverse Crunch	3x0 reps	rest: 60s

Legs and triceps 8 exercises, 51 mins

Barbell Squat	4x15,12,8,6 reps	rest: 60s
Machine Leg Press	4x15,12,8,6 reps	rest: 60s
Machine Leg Extension	4x15,12,8,6 reps	rest: 60s
Machine Seated Leg Curl	4x15,12,8,6 reps	rest: 60s
Calf Press On Leg Press	4x15,12,8,6 reps	rest: 60s
Barbell Calf Raise	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s

Back and Abs 8 exercises, 44 mins

Barbell Deadlift	4x15,12,8,6 reps	rest: 60s
Barbell Bent-Over Row	4x15,12,8,6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x15,12,8,6 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x15,12,8,6 reps	rest: 60s
Cable Seated Row	4x15,12,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x15,12,8,6 reps	rest: 60s
Decline Bench Ab Reach	3x0 reps	rest: 60s
Plank	3x0 reps	rest: 60s

Biceps, Triceps, Forearms 10 exercises, 1 hr 5 mins

Barbell Curl	4x15,12,8,6 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x15,12,8,6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x15,12,8,6 reps	rest: 60s
Dumbbell Concentration Curl	4x15,12,8,6 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x15,12,8,6 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x15,12,8,6 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s