winter lifting

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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

for me

Chest / Triceps 7 exercises, 56 mins

Machine Fly	4x8 reps	rest: 60s
Barbell Bench Press	4x5 reps	rest: 60s
EZ Bar Tricep Extension	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Machine Inner Chest Press	4x8 reps	rest: 60s

Back / Biceps 6 exercises, 50 mins

Barbell Deadlift	5x5 reps	rest: 90s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s

Legs / Abs 7 exercises, 55 mins

Barbell Squat	5x5 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Hanging Leg Raise	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Calf Raise	4x8 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x8 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 60s

Shoulders / Back 8 exercises, 1 hr 5 mins

Barbell Military Press	5x5 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Dumbbell Bent-Over Raise	4x8 reps	rest: 60s
Cable Rope Face Pull	4x8 reps	rest: 60s
Machine Reverse Fly	4x8 reps	rest: 60s
Barbell Bent-Over Row	5x5 reps	rest: 60s
Machine Assisted Pull-Up	4x8 reps	rest: 60s