Xiel

Jul 12th 2022

TRY IT OUT

DOWNLOAD

Ez All-round Plan

DOWNLOADS/VIEWS: 0/104

RATING: 99 (FROM 1 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This separates the different muscle motions and groups and focuses on each of those per day.

So the typical one day of workout will consist of one of the following:
• Pull - Biceps and Back
• Push - Triceps, Deltoids and Pectorals
• Legs - Quadriceps, Hamstrings, Glutes and Calves

And on top of those muscle groups, there will be an additional abdominal muscles workout every day.

Made by Ez, inspired by friends’ and some online articles.

Push & Abs 16 exercises, 0 min

Dip	3x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Barbell Decline Bench Press	4x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Machine Reverse Fly	4x8 reps	rest: 60s
Leverage Incline Chest Press	4x8 reps	rest: 60s
Machine Inner Chest Press	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Crunch	4x25 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Cable Lower Chest Raise	4x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Pull & Abs 19 exercises, 0 min

Pull-Up	3x5 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Back Hyperextension	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Machine Lat Pulldown	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Cable Bicep Curl	4x8 reps	rest: 60s
Cable Reverse Curl	4x8 reps	rest: 60s
Hanging Knee Raise	4x8 reps	rest: 60s
Air Bike	4x10 reps	rest: 60s
Leg Raise	4x20 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s

Cardio, Grip and Core 5 exercises, 0 min

Treadmill Running	2x0 reps	rest: 180s
Dumbbell Wrist Curl (Palms Up)	4x8 reps	rest: 0s
Dumbbell Wrist Curl (Palms Down)	4x8 reps	rest: 0s
Crunch	4x25 reps	rest: 0s
Weight Plate Russian Twist	4x8 reps	rest: 60s

Legs & Abs 18 exercises, 0 min

Barbell Deadlift	5x8 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Calf Press On Leg Press	5x8 reps	rest: 60s
Barbell Hip Thrust	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Weight Plate Russian Twist	4x12 reps	rest: 60s
Parallel Bar Leg Raise	4x8 reps	rest: 60s
Plank	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Barbell Calf Raise	4x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s

Full Body 24 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s

PB 5 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bench Press	6x8 reps	rest: 60s
Barbell Squat	6x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Machine Shoulder Press	8x8 reps	rest: 60s