Dawn Patrol Muscle Mass

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RATING: 99 (FROM 1 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a variation of the 5 Day Muscle Mass Split that JEFIT does. Rather than using the "bro split" method, this routine focuses on total body each day and recovering on cardio days (Tuesday and Thursday, or days 2 and 4).

Day 1 10 exercises, 58 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Incline Fly	4x12,10,8,6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12,10,8,6 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	4x12,10,8,6 reps	rest: 60s
Machine Inverted Row	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12,10,8,6 reps	rest: 60s
Barbell Clean Pull	4x12,10,8,6 reps	rest: 60s
Machine Calf Raise	4x12,10,8,6 reps	rest: 60s
Cable Pull Through	4x12,10,8,6 reps	rest: 60s

Day 2 3 exercises, 1 hr 14 mins

Stationary Bike	0x0 reps	rest: 30s
Box Jump Multiple Response	5x12 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 30s

Day 3 10 exercises, 58 mins

Cable Rope Pullover (Supine)	4x12,10,8,6 reps	rest: 60s
Dip	4x12,10,8,6 reps	rest: 60s
Dumbbell Incline Row (Reverse Grip)	4x12,10,8,6 reps	rest: 60s
Barbell Good Morning	4x12,10,8,6 reps	rest: 60s
EZ Bar Curl	4x12,10,8,6 reps	rest: 60s
Preacher Curl Machine	4x12,10,8,6 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 60s
Cable Front Raise	4x12,10,8,6 reps	rest: 60s
Barbell Deep Squat	4x12,10,8,6 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	4x12,10,8,6 reps	rest: 60s

Day 4 3 exercises, 1 hr 34 mins

Elliptical Training	0x0 reps	rest: 30s
Stationary Bike	0x0 reps	rest: 30s
Treadmill Running	0x0 reps	rest: 30s

Day 5 10 exercises, 57 mins

Push-Up	4x12,10,8,6 reps	rest: 60s
Bench Dip	4x12,10,8,6 reps	rest: 60s
Barbell Bent-Over Row	4x12,10,8,6 reps	rest: 60s
Barbell Spider Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Smith Machine Shrug	4x12,10,8,6 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
Box Jump with Single-Leg Stabilization	4x12,10,8,6 reps	rest: 60s
Machine Calf Press	4x12,10,8,6 reps	rest: 60s