Full Body

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RATING: 73 (FROM 17 JEFIT MEMBERS)

2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full Body Workout

For the Chest and Back exercises you must warm up with two light sets of 20-25 reps (without reaching failure)

For the Leg exercise you must warm up with two light sets of 15 - 20 reps again without reaching muscular failure

Monday
Wednesday
Friday

Workout A 8 exercises, 1 hr 1 min

Dumbbell Bench Press	3x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	2x12 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 90s
Barbell Curl	2x12 reps	rest: 90s
Machine Assisted Dip	2x12 reps	rest: 90s
Hanging Leg Raise	3x12 reps	rest: 90s
Machine Leg Press	3x12 reps	rest: 90s
Machine Calf Raise	2x12 reps	rest: 90s

Workout B 8 exercises, 1 hr 3 mins

Barbell Squat	3x12 reps	rest: 90s
Machine Seated Calf Raise	2x12 reps	rest: 90s
Machine Assisted Pull-Up	3x12 reps	rest: 90s
Decline Crunch	3x12 reps	rest: 90s
Barbell Rear Press	2x12 reps	rest: 90s
Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Dumbbell Alternating Bicep Curl	2x12 reps	rest: 90s
EZ Bar Decline Close Grip Skull Crusher	2x12 reps	rest: 90s

Workout C 8 exercises, 1 hr 1 min

Barbell Bent-Over Row	3x12 reps	rest: 90s
Cable Cross-Over	3x12 reps	rest: 90s
Hack Squat	3x12 reps	rest: 90s
Cable Shoulder Extension	2x12 reps	rest: 90s
Barbell Preacher Curl	2x12 reps	rest: 90s
Calf Press On Leg Press	2x12 reps	rest: 90s
Barbell Upright Row	2x12 reps	rest: 90s
Cable Kneeling Crunch	3x12 reps	rest: 90s