Fullbody A and B(Steve Shaw)

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Rotate Between A and B
Week 1 A/B/A Week 2 B/A/B

Progression. Remember that progression is critical for results, especially for the hardgainer. When you can perform 10 reps for a set, add weight. Push yourself on every set, but do not train to failure.

Rest. Rest approximately 2 minutes between sets. For deadlifts and squats you may need to rest as long as 5 minutes between sets.

Warmup Sets. Listed sets do not include warmup sets. Warmup as appropriate for each listed exercise.

Monday
Tuesday

Workout 1 6 exercises, 39 mins

Smith Machine Squat	3x12 reps	rest: 45s
Smith Machine Bench Press	3x12 reps	rest: 45s
Smith Machine Bent-Over Row	3x12 reps	rest: 45s
Smith Machine Shoulder Press	3x12 reps	rest: 45s
Machine Seated Calf Raise	3x12 reps	rest: 45s
Weighted Crunch	3x12 reps	rest: 45s

Workout 2 7 exercises, 46 mins

Smith Machine Deadlift	3x12 reps	rest: 45s
Machine Leg Press	3x12 reps	rest: 45s
Dumbbell Incline Bench Press	3x12 reps	rest: 45s
Dumbbell Shoulder Shrug	3x12 reps	rest: 45s
Barbell Curl	3x12 reps	rest: 45s
Machine Calf Raise	3x12 reps	rest: 45s
Hanging Knee Raise	3x12 reps	rest: 45s