bigger leaner stronger

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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

bigger leaner stronger

chest & tri 1 6 exercises, 53 mins

Dumbbell Bench Press	3x8 reps	rest: 130s
Dumbbell Incline Bench Press	3x8 reps	rest: 130s
Weighted Tricep Dip	3x8 reps	rest: 130s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 130s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s

chest & tri 2 5 exercises, 50 mins

back & bis 1 5 exercises, 51 mins

Barbell Deadlift	3x8 reps	rest: 130s
T Bar Row	3x8 reps	rest: 130s
Dumbbell One-Arm Row	3x8 reps	rest: 130s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 130s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 130s

back & bis 2 5 exercises, 50 mins

Barbell Deadlift	3x8 reps	rest: 130s
Barbell Bent-Over Row	3x8 reps	rest: 130s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 130s
Barbell Curl	3x8 reps	rest: 130s
EZ Bar Curl	3x8 reps	rest: 130s

shoulders & abs 1 6 exercises, 48 mins

Dumbbell Seated Arnold Press	3x8 reps	rest: 130s
Dumbbell Bent-Over Raise	3x8 reps	rest: 130s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 130s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s

shoulders & abs 2 6 exercises, 48 mins

Dumbbell Seated Arnold Press	3x8 reps	rest: 130s
Dumbbell Bent-Over Raise	3x8 reps	rest: 130s
Dumbbell Front Raise	3x8 reps	rest: 130s
Decline Crunch	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s

legs 4 exercises, 50 mins

Barbell Squat	3x8 reps	rest: 180s
Machine Leg Press	3x8 reps	rest: 180s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 180s
Machine Calf Press	3x8 reps	rest: 180s