10 Week Mass Building

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Build Muscle

Chest & Triceps 8 exercises, 44 mins

Back & Biceps 9 exercises, 49 mins

Barbell Deadlift	5x10,8,8,6,4 reps	rest: 60s
Chin-Up	2x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Seated Row	2x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10,10,8 reps	rest: 60s
Barbell Curl	3x8,8,6 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8,8,6 reps	rest: 60s
Dumbbell Incline Curl	2x12 reps	rest: 60s
Dumbbell Concentration Curl	2x10 reps	rest: 60s

Rest 0 exercises, 0 min

Shoulders & Forearms 8 exercises, 54 mins

Machine Shoulder Press	3x10 reps	rest: 60s
Dumbbell Reverse Fly	3x10 reps	rest: 60s
Barbell Military Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
Dumbbell Shoulder Shrug	2x10 reps	rest: 60s
Barbell Upright Row	2x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	4x10 reps	rest: 60s

Legs 5 exercises, 38 mins