AS1

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6 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Back 20 exercises, 0 min

Barbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	5x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s

Workout 2 19 exercises, 0 min

Barbell Military Press	4x8 reps	rest: 60s
Barbell Military Press	4x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Cable Rope Face Pull	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Smith Machine Shoulder Press	4x8 reps	rest: 60s
Face pull lying down	4x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 60s

Workout 3 9 exercises, 0 min