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Elite Grand

avtuly

Jul 29th 2015

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Elite Grand

DOWNLOADS/VIEWS: 22/2703

RATING: 93 (FROM 165 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 7
Day 3
Day 9
Day 5
Day 1

Upper Body 9 exercises, 1 hr 2 mins

	Weighted Pull-Up	3x10 reps	rest: 120s
	Dumbbell Incline Bench Press	1x5 reps	rest: 120s
	Chin-Up	2x10 reps	rest: 120s
		1x5 reps	rest: 120s
	Barbell Bent-Over Row (Reverse Grip)	2x10 reps	rest: 120s
		3x10 reps	rest: 120s
		1x5 reps	rest: 120s
		2x10 reps	rest: 120s
	EZ Bar Decline Tricep Extension	3x10 reps	rest: 120s

Lower Body 8 exercises, 1 hr 3 mins

	Barbell Squat	3x10 reps	rest: 180s
	Barbell Snatch Deadlift	3x10 reps	rest: 180s
		2x10 reps	rest: 150s
	Barbell Stiff-Leg Deadlift	2x10 reps	rest: 150s
		3x10 reps	rest: 0s
	Machine Seated Calf Raise	3x10 reps	rest: 60s
	Cable Kneeling Crunch	3x10 reps	rest: 0s
	Parallel Bar Leg Raise	3x10 reps	rest: 60s

Upper Body 9 exercises, 1 hr 3 mins

	Dumbbell Incline Bench Press	3x10 reps	rest: 120s
	Weighted Pull-Up	1x5 reps	rest: 120s
	Barbell Bench Press	2x10 reps	rest: 120s
	Barbell Bent-Over Row	1x5 reps	rest: 120s
	Dip	2x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Weighted Pull-Up	1x5 reps	rest: 120s
	Barbell Military Press	2x10 reps	rest: 120s
	Dumbbell Incline Hammer Curl	3x10 reps	rest: 120s

Cardio 3 exercises, 1 hr 28 mins

		15x30 reps	rest: 150s
		10x10 reps	rest: 60s
	Air Bike	5x20 reps	rest: 60s

Start New Circle 0 exercises, 0 min

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