Back in the Game

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2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Routine to get you back in the game after a long break.

Chest/Biceps 8 exercises, 36 mins

Barbell Bench Press	3x8,6,4 reps	rest: 60s
Push-Up	2x10 reps	rest: 30s
Barbell Curl	3x8,6,4 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x8 reps	rest: 30s
Machine Fly	2x10 reps	rest: 60s
Dumbbell Incline Bench Press	2x8 reps	rest: 60s
Machine Inverted Row	2x10 reps	rest: 30s
Dumbbell Bicep Curl	2x8 reps	rest: 60s

Legs/Shoulders 8 exercises, 40 mins

Barbell Squat	3x8,6,4 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Barbell Front Raise	2x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	2x10 reps	rest: 60s
Dumbbell Walking Lunge	2x10 reps	rest: 30s
Machine Leg Curl (Prone)	2x10 reps	rest: 60s
Dumbbell Shoulder Shrug	2x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x8 reps	rest: 60s

Back/Triceps 8 exercises, 37 mins

Barbell Deadlift	3x8,6,4 reps	rest: 60s
Pull-Up	2x10 reps	rest: 30s
Dumbbell Seated Bent-Over One-Arm Tricep Extension	2x8 reps	rest: 60s
Single-Leg Bench Dip	2x10 reps	rest: 30s
Dumbbell One-Arm Row	2x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	2x8 reps	rest: 30s