Build Muscle Burn

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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

Shoulders Triceps 12 exercises, 1 hr 27 mins

Barbell Shoulder Press	4x8 reps	rest: 90s
Dumbbell Seated Arnold Press	3x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 90s
Weight Plate Front Raise	2x8 reps	rest: 90s
Dumbbell Lateral Raise	2x8 reps	rest: 90s
Cable Rope Face Pull	3x8 reps	rest: 90s
Dumbbell Reverse Fly	2x8 reps	rest: 90s
Barbell Bench Press (Close Grip)	2x8 reps	rest: 90s
Cable Shoulder Extension	3x8 reps	rest: 90s
EZ Bar Tricep Extension (Close Grip)	3x8 reps	rest: 90s
Dumbbell Tricep Extension	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	2x8 reps	rest: 90s

Legs 12 exercises, 1 hr 34 mins

Barbell Squat	4x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 90s
Barbell Front Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 90s
Barbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	2x40 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Cable Standing Leg Curl	3x8 reps	rest: 90s
Machine Leg Curl (Prone)	2x40 reps	rest: 90s
Decline Crunch	2x20 reps	rest: 90s
Stability Ball Trunk Rotation	2x15 reps	rest: 90s
Parallel Bar Leg Raise	2x10 reps	rest: 90s

Back Calves 10 exercises, 1 hr 32 mins

Pull-Up	3x8 reps	rest: 90s
Barbell Deadlift	4x8 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 90s
Cable Seated Row	2x8 reps	rest: 90s
Machine Seated Calf Raise	3x8 reps	rest: 90s
Donkey Calf Raise	3x8 reps	rest: 90s
Calf Press On Leg Press	3x8 reps	rest: 90s
Treadmill Running	1x8 reps	rest: 20s

Chest Biceps 14 exercises, 1 hr 51 mins