Oli muscles workout - Three days a week

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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

Option 1: Three days a week

Option 2: Three consecutive days, then a day break and start again. For this option, after the day break I recommend to reduce the sets to half for each exercise to not workout the muscles too much.

Before every workout session, 10-15 min cardio. After every workout I do the rowing machine for 5 min.

I'm not an expert, nor a trainer, so I declined all responsibility if something happens while others do this workout.

This is the workout I use, but can't recommend anyone to do it as well.

Day 1
Day 2
Day 3

Chest & Triceps 11 exercises, 1 hr 51 mins

Barbell Incline Bench Press	5x10 reps	rest: 90s
Cable Cross-Over	5x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 90s
Leverage Decline Chest Press	4x10 reps	rest: 90s
Barbell Decline Bench Press	3x10 reps	rest: 90s
Cable Lower Chest Raise	4x10 reps	rest: 90s
EZ Bar Tricep Extension	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 90s
Machine Fly	4x10 reps	rest: 90s
Plank	3x10 reps	rest: 90s

Back & Biceps 10 exercises, 1 hr 36 mins

EZ Bar Curl	4x10 reps	rest: 90s
Cable Preacher Curl	3x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 90s
Cable Dual Overhead Curl	5x10 reps	rest: 90s
Dumbbell Hammer Curl	3x12 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 90s
Cable Seated Row	4x10 reps	rest: 90s
Machine Lat Pulldown	3x12 reps	rest: 90s
Dumbbell Concentration Curl	3x10 reps	rest: 90s

Legs & Shoulders 16 exercises, 2 hrs 28 mins

Machine Hip Abduction	4x10 reps	rest: 90s
Machine Ab Crunch	4x10 reps	rest: 90s
Hack Calf Raise	4x10 reps	rest: 90s
Machine Leg Extension	4x10 reps	rest: 90s
Weight Plate Front Raise	3x10 reps	rest: 90s
Parallel Bar Hip Raise	4x10 reps	rest: 90s
Machine Leg Press	4x10 reps	rest: 90s
Dumbbell Shoulder Shrug	3x10 reps	rest: 90s
Calf Press On Leg Press	3x10 reps	rest: 90s
Decline Bench Cable Crunch	4x10 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 90s
Dumbbell Calf Raise	3x10 reps	rest: 90s
Barbell Military Press	4x10 reps	rest: 90s
	3x10 reps	rest: 90s
Plank	3x10 reps	rest: 90s
Dumbbell Lunge	3x10 reps	rest: 90s