Pre Winter Session

DOWNLOADS/VIEWS: 5/1582

RATING: 35 (FROM 2 JEFIT MEMBERS)

6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

The winter is coming, so we have to start with our leg routine if you want to dominate the slopes.

We are gonna concentrate our work in our most important muscle, our legs.

Try it

leg, chest, triceps 7 exercises, 48 mins

Smith Machine Squat to Bench	4x10 reps	rest: 40s
Stability Ball Wall Squat	3x15 reps	rest: 40s
Barbell Snatch Deadlift	3x8 reps	rest: 40s
Machine Hip Adduction	3x15 reps	rest: 40s
Machine Bench Press	3x15 reps	rest: 40s
Dumbbell Incline Fly	3x12 reps	rest: 40s
Machine Assisted Dip	3x15 reps	rest: 40s

Running 0 exercises, 0 min

Leg, back, Biceps 8 exercises, 56 mins

Machine Single-Leg Press	4x10 reps	rest: 30s
Machine Leg Extension	3x15 reps	rest: 40s
Machine Kneeling Leg Curl	4x15 reps	rest: 30s
Machine Hip Abduction	3x20 reps	rest: 40s
Machine Vertical Row (Close Grip)	3x15 reps	rest: 40s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 40s
Chin-Up (Close Grip)	3x10 reps	rest: 50s
Cable Seated Overhead Curl	3x10 reps	rest: 40s

Cardio 1 exercises, 1 hr 1 min

Swimming

1x0 reps

rest: 60s

Rest 0 exercises, 0 min

Leg&Shoulder 8 exercises, 57 mins

Barbell 1/2 Squat	4x12 reps	rest: 40s
Stability Ball Wall Squat	3x20 reps	rest: 40s
Machine Single-Leg Extension	3x15 reps	rest: 30s
Machine Calf Raise	3x20 reps	rest: 40s
Leverage Shoulder Press	3x12 reps	rest: 40s
Machine Deltoid Raise	3x15 reps	rest: 40s
Dumbbell Reverse Fly	3x15 reps	rest: 40s
Dumbbell Shoulder Press (Stability Ball)	3x12 reps	rest: 40s