Henny2

Mar 6th 2014

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RATING: 73 (FROM 45 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Arms 12 exercises, 1 hr 20 mins

EZ Bar Curl	4x12 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 30s
Dumbbell Hammer Curl	3x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 30s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 30s
Machine Dip	3x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown	3x10 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x15 reps	rest: 30s
Dumbbell Lateral Raise	3x15 reps	rest: 30s
Dumbbell Bent-Over Raise	3x15 reps	rest: 30s
Dumbbell Shoulder Press	3x15 reps	rest: 30s

Back 7 exercises, 40 mins

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 30s
Barbell Bent-Over Row	3x8 reps	rest: 30s
Dumbbell One-Arm Row	3x8 reps	rest: 30s
Cable Seated Row	3x8 reps	rest: 30s
Dumbbell Pullover	3x15 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 30s

Legs and Calves 9 exercises, 1 hr 25 mins

Chest 7 exercises, 48 mins

Barbell Incline Bench Press	4x8 reps	rest: 30s
Barbell Bench Press	5x6 reps	rest: 30s
Dumbbell Incline Bench Press	4x10 reps	rest: 30s
Dumbbell Fly	4x12 reps	rest: 30s
Leverage Incline Chest Press	5x10 reps	rest: 30s
Cable Cross-Over	3x10 reps	rest: 30s
Cable Lower Chest Raise	3x10 reps	rest: 30s

Shoulders 6 exercises, 40 mins

Dumbbell Seated Arnold Press	4x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 30s
Dumbbell Lateral Raise (Prone)	4x6 reps	rest: 30s
Machine Reverse Fly	4x10 reps	rest: 30s
Dumbbell Shoulder Shrug	4x20 reps	rest: 30s