Working My Way Up

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Still Working Out The Kinks

Legs 5 exercises, 52 mins

Chest and triceps 8 exercises, 1 hr 13 mins

Barbell Bench Press	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Dumbbell Alternating Tricep Extension	4x10 reps	rest: 60s

Back and biceps 7 exercises, 1 hr 15 mins

Elliptical Training	1x0 reps	rest: 20s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s

Shoulders and Abs 11 exercises, 1 hr 44 mins

Elliptical Training	1x0 reps	rest: 20s
Band Lateral Raise	4x10 reps	rest: 60s
Cable External Rotation	4x10 reps	rest: 60s
Air Bike	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Leg Raise	4x10 reps	rest: 60s
Machine Reverse Fly	4x10 reps	rest: 60s
Oblique Crunch	4x10 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Crunch	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s