Elite 3Days

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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

Lags+Abs 12 exercises, 1 hr 29 mins

Indoor Cycling	3x7 reps	rest: 10s
Air Bike	3x20 reps	rest: 60s
Barbell Full Squat	3x7 reps	rest: 180s
Barbell Clean	3x7 reps	rest: 180s
Leg Press Machine	3x7 reps	rest: 120s
Barbell Stiff-Legged Deadlift	3x7 reps	rest: 120s
Barbell Standing Calf Raise	3x10 reps	rest: 0s
Barbell Seated Calf Raise	3x10 reps	rest: 0s
Hanging Leg Raise	3x15 reps	rest: 0s
Cable Rope Crunch	3x15 reps	rest: 0s
Flat Bench Lying Leg Raise	3x15 reps	rest: 0s
Decline Crunch	3x15 reps	rest: 0s

Push 10 exercises, 1 hr 22 mins

Jump Rope	3x7 reps	rest: 10s
Barbell Incline Bench Press	3x7 reps	rest: 120s
Dumbbell Incline Bench Press	2x7 reps	rest: 120s
Barbell Bench Press	3x7 reps	rest: 120s
Dumbbell Bench Press	2x7 reps	rest: 120s
Barbell Standing Military Press	3x7 reps	rest: 120s
Dumbbell Shoulder Press	2x7 reps	rest: 120s
Dumbbell Lateral Raise	2x7 reps	rest: 120s
Barbell Lying Triceps Press	3x7 reps	rest: 120s
Cable Rope Triceps Pushdown	2x7 reps	rest: 120s

Rest 0 exercises, 0 min

Pull 10 exercises, 1 hr 22 mins

Jump Rope	3x7 reps	rest: 10s
Weighted Pull Ups	3x7 reps	rest: 120s
Close Grip Chin Up	2x7 reps	rest: 120s
Barbell Bent Over Row	3x7 reps	rest: 120s
Cable Straight Arm Push Down	2x7 reps	rest: 120s
Barbell Up Right Row	3x7 reps	rest: 120s
Dumbbell Rear Delt Row	2x7 reps	rest: 120s
Dumbbell Bent Over Delt Raise	2x7 reps	rest: 120s
Barbell Curl	3x7 reps	rest: 120s
Dumbbell Zottman Curl	2x7 reps	rest: 120s