levitandldldl

Nov 11th 2017

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workout for mass 6d/w (optional 7)

DOWNLOADS/VIEWS: 3/1184

RATING: 95 (FROM 2 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

mass building workout based on their timing of different muscles to heal.
very anabolic workout.
no the first week you'll do 8-12 reps for the major muscle groups such as chest back and legs and the next week you'll do 5-8 reps to work on your strength as well.

legs (soulders) 6 exercises, 47 mins

Barbell Squat	4x12 reps	rest: 45s
Machine Leg Extension	3x12 reps	rest: 45s
Machine Seated Leg Curl	3x12 reps	rest: 45s
Calf Press On Leg Press	4x20 reps	rest: 45s
Dumbbell Lateral Raise	4x15 reps	rest: 45s
Dumbbell Bent-Over Raise	3x15 reps	rest: 45s

chest (abs biceps) 8 exercises, 58 mins

Barbell Bench Press	4x12 reps	rest: 45s
Barbell Decline Bench Press	3x12 reps	rest: 45s
Cable Cross-Over	3x12 reps	rest: 45s
Machine Shoulder Press	4x12 reps	rest: 45s
Dumbbell Incline Curl	4x15 reps	rest: 45s
Cable Preacher Curl	3x15 reps	rest: 45s
Hanging Leg Raise	3x8 reps	rest: 45s
Machine Ab Crunch	3x8 reps	rest: 45s

back (triceps shoulders) 8 exercises, 57 mins

Pull-Up	4x12 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 45s
	3x12 reps	rest: 48s
Machine Back Extension	3x12 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 45s
Cable Rope Overhead Tricep Extension	3x15 reps	rest: 45s
Barbell Rear Delt Row	4x12 reps	rest: 45s
	3x12 reps	rest: 45s

legs (biceps abs) 8 exercises, 59 mins

Barbell Clean Deadlift	4x12 reps	rest: 45s
Dumbbell Lunge	3x12 reps	rest: 45s
Machine Leg Extension	3x12 reps	rest: 45s
Calf Press On Leg Press	4x20 reps	rest: 45s
Barbell Curl	4x8 reps	rest: 45s
Cable Rope Hammer Curl	3x8 reps	rest: 45s
Cable Kneeling Crunch	4x12 reps	rest: 45s
	3x10 reps	rest: 45s

chest (triceps) 6 exercises, 46 mins

Barbell Incline Bench Press	4x12 reps	rest: 45s
Dumbbell Incline Fly	3x12 reps	rest: 45s
Dumbbell Pullover	3x12 reps	rest: 45s
Cable Front Raise	4x12 reps	rest: 45s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 45s
Dip	3x10 reps	rest: 45s

back (shoulders) 7 exercises, 52 mins

Barbell Bent-Over Row	4x12 reps	rest: 45s
Dumbbell One-Arm Row	3x12 reps	rest: 45s
Leverage Machine High Row	3x12 reps	rest: 45s
Machine Back Extension	4x12 reps	rest: 45s
Barbell Shoulder Press	4x8 reps	rest: 45s
Cable Rope Face Pull	3x8 reps	rest: 45s
Calf Press On Leg Press	4x20 reps	rest: 45s

day off (biceps triceps superset) abs 8 exercises, 50 mins

Barbell Curl	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s