Fullbody Grind(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

Squat, Deadlift and Bench Press. For these lifts, when you can perform 6 sets of 3 reps add weight. Do not perform more then 3 reps per set.

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
Wednesday

Fullbody Workout 1 5 exercises, 31 mins

Smith Machine Squat	6x3 reps	rest: 60s
Smith Machine Deadlift	2x10 reps	rest: 45s
Smith Machine Bent-Over Row	3x10 reps	rest: 60s
Dip	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s

Fullbody Workout 2 5 exercises, 35 mins

Smith Machine Bench Press	6x3 reps	rest: 60s
Smith Machine Front Squat	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Barbell Curl	2x10 reps	rest: 60s
Sit-Up	2x25 reps	rest: 60s

Fullbody Workout 3 5 exercises, 41 mins

Smith Machine Deadlift	6x10 reps	rest: 60s
Barbell Seated Press	3x10 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x10 reps	rest: 60s
Machine Seated Calf Raise	2x25 reps	rest: 60s
Dumbbell Side Bend	2x15 reps	rest: 60s