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Aug 9th 2018

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Mike's 30 Day Chest Focused Building

DOWNLOADS/VIEWS: 20/1273

RATING: 97 (FROM 2 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

*when the reps have a number then a decimal then another number (6.8) that is a range of sets intended to do in that set. If you can do more reps than the intended set range, then you have to little weight, if you can't reach the intended set range, then you have to much weight. Adjust as needed to always be lifting in the intended set range.
This is a 4 week plan focused on building your chest by working it out hard 3 times a week, while maintaining the rest of your body through the month. Muscle confusion and total muscle exertion are essential keys of this workout plan.

Mixed Weight Chest and Legs 10 exercises, 2 hrs 11 mins

Machine Fly	4x15.25 reps	rest: 120s
Barbell Bench Press	3x6.8 reps	rest: 120s
Dumbbell Fly	3x6.8 reps	rest: 180s
Barbell Decline Bench Press	3x6.8 reps	rest: 120s
Dumbbell Incline Bench Press	3x6.8 reps	rest: 120s
Dumbbell Incline Fly	3x6.8 reps	rest: 180s
Cable Lower Chest Raise	3x15.25 reps	rest: 120s
Machine Leg Extension	4x15.25 reps	rest: 180s
Machine Seated Leg Curl	4x15.25 reps	rest: 180s
	4x15.25 reps	rest: 180s

Heavy Bicep & Tricep Day 12 exercises, 1 hr 49 mins

Machine Tricep Extension	3x6.8 reps	rest: 120s
Dumbbell Incline Tricep Extension	3x6.8 reps	rest: 120s
Cable Rope Overhead Tricep Extension	3x6.8 reps	rest: 120s
Dumbbell Cross Tricep Extension (Supine)	3x6.8 reps	rest: 120s
Preacher Curl Machine	3x6.8 reps	rest: 120s
	3x6.8 reps	rest: 120s
Dumbbell Seated Alternating Hammer Curl	3x6.8 reps	rest: 120s
	3x6.8 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x6.8 reps	rest: 120s
Cable One-Arm Bicep Curl	3x6.8 reps	rest: 120s
Barbell Curl	3x6.8 reps	rest: 120s
EZ Bar Tricep Extension	3x6.8 reps	rest: 120s

Light Chest Day 7 exercises, 1 hr 20 mins

Machine Fly	3x15.25 reps	rest: 120s
Dumbbell Bench Press	3x15.25 reps	rest: 120s
Cable Mid Chest Crossover	3x15.25 reps	rest: 120s
Barbell Incline Bench Press	3x15.25 reps	rest: 120s
Cable Cross-Over	3x15.25 reps	rest: 120s
Barbell Decline Bench Press	3x15.25 reps	rest: 120s
Cable Lower Chest Raise	3x15.25 reps	rest: 120s

Light Shoulders & Back Day 11 exercises, 2 hrs 30 mins

Dumbbell Seated Shoulder Press	3x15.25 reps	rest: 180s
Dumbbell Alternating Lateral Raise	3x15.25 reps	rest: 120s
Dumbbell Seated Alternating Front Raise	3x15.25 reps	rest: 120s
Barbell Shrug	3x15.25 reps	rest: 180s
Cable Front Raise	3x15.25 reps	rest: 180s
Cable Deltoid Raise	3x15.25 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	3x15.25 reps	rest: 180s
Cable Seated Row	3x15.25 reps	rest: 180s
Leverage Machine Iso Row	3x15.25 reps	rest: 120s
Barbell Deadlift	3x15.25 reps	rest: 180s
T Bar Row	3x15.25 reps	rest: 180s

Medium Chest Day 8 exercises, 1 hr 20 mins

Machine Fly	3x10.15 reps	rest: 120s
Dumbbell Bench Press	3x10.15 reps	rest: 120s
Dumbbell Fly	3x10.15 reps	rest: 120s
Dumbbell Incline Bench Press	3x10.15 reps	rest: 120s
Dumbbell Incline Fly	3x10.15 reps	rest: 120s
	3x10.15 reps	rest: 120s
Cable Lower Chest Raise	3x10.15 reps	rest: 120s
	3x10.15 reps	rest: 120s

Rest Day, Earn it! 0 exercises, 0 min

Rest Day, Earn It! 0 exercises, 0 min

Heavy Chest Day 7 exercises, 1 hr 5 mins

Machine Fly	3x6.8 reps	rest: 120s
Barbell Bench Press	3x6.8 reps	rest: 120s
Dumbbell Decline Bench Press	3x6.8 reps	rest: 120s
Barbell Incline Bench Press	3x6.8 reps	rest: 120s
Dumbbell Incline Fly	3x6.8 reps	rest: 120s
Machine Bench Press	3x6.8 reps	rest: 120s
Dumbbell Fly	3x6.8 reps	rest: 120s

Heavy Biceps & Shoulders 8 exercises, 1 hr 12 mins

Smith Machine Shrug	3x6.8 reps	rest: 120s
	3x6.8 reps	rest: 120s
Dumbbell Alternating Front Raise	3x6.8 reps	rest: 120s
Cable Deltoid Raise	3x6.8 reps	rest: 120s
Barbell Curl	3x6.8 reps	rest: 120s
Dumbbell Hammer Curl (Cross Body)	3x6.8 reps	rest: 120s
	3x6.8 reps	rest: 120s
Cable Bicep Curl	3x6.8 reps	rest: 120s

Light Chest Day 6 exercises, 1 hr 5 mins

Machine Fly	3x15.20 reps	rest: 120s
Machine Bench Press	3x15.20 reps	rest: 120s
Cable Lower Chest Raise	3x15.20 reps	rest: 120s
Cable Mid Chest Crossover	3x15.20 reps	rest: 120s
Cable Cross-Over	3x15.20 reps	rest: 120s
	3x15.20 reps	rest: 120s

Light & Heavy Back & Triceps 6 exercises, 1 hr 2 mins

Cable Tricep Pushdown (Rope)	3x15.25 reps	rest: 120s
Dumbbell One-Arm Tricep Kickback	3x15.25 reps	rest: 120s
	3x15.25 reps	rest: 120s
Barbell Deadlift	4x6.8 reps	rest: 120s
Barbell Bent-Over Row	3x6.8 reps	rest: 120s
	3x6.8 reps	rest: 120s

Medium Chest Day 6 exercises, 1 hr 2 mins

Barbell Bench Press	3x10.12 reps	rest: 120s
Machine Fly	3x10.12 reps	rest: 120s
Barbell Incline Bench Press	3x10.12 reps	rest: 120s
Dumbbell Incline Fly	3x10.12 reps	rest: 120s
Barbell Decline Bench Press	3x10.12 reps	rest: 120s
Dumbbell Decline Fly	3x10.12 reps	rest: 120s

Medium Leg Day 6 exercises, 1 hr 0 min

Machine Seated Leg Curl	3x10.13 reps	rest: 120s
Machine Leg Extension	3x10.13 reps	rest: 120s
	3x10.13 reps	rest: 120s
Barbell Squat	3x10.13 reps	rest: 120s
Machine Leg Press	3x10.13 reps	rest: 120s
Dumbbell Lunge	3x10.13 reps	rest: 120s

Rest Day, Make it Good 0 exercises, 0 min

Medium Chest Day 7 exercises, 1 hr 29 mins

Machine Fly	3x15.25 reps	rest: 120s
Dumbbell Bench Press	4x10.15 reps	rest: 120s
Dumbbell Incline Bench Press	4x10.15 reps	rest: 120s
Dumbbell Fly	4x10.15 reps	rest: 120s
Dumbbell Incline Fly	4x10.15 reps	rest: 120s
	4x10.15 reps	rest: 120s
Cable Lower Chest Raise	4x10.15 reps	rest: 120s

Medium Bicep & Back 9 exercises, 2 hrs 1 min

	4x10.15 reps	rest: 120s
Dumbbell Concentration Curl	4x10.15 reps	rest: 120s
Dumbbell One-Arm Preacher Hammer Curl	4x10.15 reps	rest: 120s
Leverage Machine Iso Row	4x10.15 reps	rest: 120s
Cable One-Arm Seated Row	4x10.15 reps	rest: 120s
Back Hyperextension	4x10.15 reps	rest: 120s
Dumbbell One-Arm Incline Curl	4x10.15 reps	rest: 120s
Cable One-Arm High Curl	4x10.15 reps	rest: 120s
Cable One-Arm Bicep Curl	4x10.15 reps	rest: 120s

Medium Chest Day 7 exercises, 1 hr 29 mins

Machine Fly	3x15.25 reps	rest: 120s
Barbell Incline Bench Press	4x10.15 reps	rest: 120s
Barbell Bench Press	4x10.15 reps	rest: 120s
Barbell Decline Bench Press	4x10.15 reps	rest: 120s
Cable Cross-Over	4x10.15 reps	rest: 120s
Cable Mid Chest Crossover	4x10.15 reps	rest: 120s
Cable Lower Chest Raise	4x10.15 reps	rest: 120s

Medium Triceps & Traps 8 exercises, 1 hr 39 mins

Barbell Bench Press (Close Grip)	4x10.15 reps	rest: 120s
EZ Bar Tricep Extension	4x10.15 reps	rest: 120s
Cable Shoulder Extension	4x10.15 reps	rest: 120s
	4x10.15 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x10.15 reps	rest: 120s
Cable Upright Row	4x10.15 reps	rest: 120s
	4x10.15 reps	rest: 120s
Machine Tricep Extension	4x10.15 reps	rest: 120s

Medium Chest Day 6 exercises, 1 hr 21 mins

Dumbbell Bench Press	4x10.15 reps	rest: 120s
Dumbbell Incline Bench Press	4x10.15 reps	rest: 120s
Dumbbell Fly	4x10.15 reps	rest: 120s
Dumbbell Incline Fly	4x10.15 reps	rest: 120s
Dumbbell Decline Bench Press	4x10.15 reps	rest: 120s
Dumbbell Decline Fly	4x10.15 reps	rest: 120s

Leg Day 6 exercises, 1 hr 14 mins

Barbell Squat	4x10.15 reps	rest: 120s
	4x10.15 reps	rest: 120s
Machine Leg Extension	4x10.15 reps	rest: 120s
Machine Leg Press	4x10.15 reps	rest: 120s
Dumbbell Calf Raise	4x10.15 reps	rest: 120s
	4x10.15 reps	rest: 120s

Rest Day, Earn it! 0 exercises, 0 min

Heavy Chest Day 5 exercises, 1 hr 37 mins

Barbell Decline Bench Press	5x6.8 reps	rest: 180s
Cable Lower Chest Raise	5x6.8 reps	rest: 180s
Barbell Bench Press	5x6.8 reps	rest: 180s
Cable Mid Chest Crossover	5x6.8 reps	rest: 180s
Barbell Incline Bench Press	5x6.8 reps	rest: 180s

Heavy Back & Tricep Day 6 exercises, 1 hr 56 mins

Cable Tricep Kickback	5x6.8 reps	rest: 180s
Dumbbell Tricep Extension	5x6.8 reps	rest: 180s
Barbell Seated Tricep Extension	5x6.8 reps	rest: 180s
Cable Lat Pulldown (Wide Grip)	5x6.8 reps	rest: 180s
Smith Machine Bent-Over Row	5x6.8 reps	rest: 180s
Barbell Deadlift	5x6.8 reps	rest: 180s

Heavy Chest Day 6 exercises, 1 hr 50 mins

Machine Fly	3x15.25 reps	rest: 120s
Dumbbell Bench Press	5x6.8 reps	rest: 180s
Dumbbell Fly	5x6.8 reps	rest: 180s
Dumbbell Incline Bench Press	5x6.8 reps	rest: 180s
Dumbbell Incline Fly	5x6.8 reps	rest: 180s
Barbell Decline Bench Press	5x6.8 reps	rest: 180s

Heavy Biceps & Shoulders Day 5 exercises, 1 hr 37 mins

Preacher Curl Machine	5x6.8 reps	rest: 180s
	5x6.8 reps	rest: 180s
Dumbbell One-Arm Preacher Hammer Curl	5x6.8 reps	rest: 180s
Dumbbell Seated Side Lateral Raise	5x6.8 reps	rest: 180s
Dumbbell Seated Shoulder Press	5x6.8 reps	rest: 180s

Heavy Chest Day 6 exercises, 1 hr 58 mins

Barbell Bench Press	5x6.8 reps	rest: 180s
Dumbbell Fly	5x6.8 reps	rest: 180s
Barbell Incline Bench Press	5x6.8 reps	rest: 180s
Dumbbell Incline Fly	5x6.8 reps	rest: 180s
Barbell Decline Bench Press	5x6.8 reps	rest: 180s
Dumbbell Decline Bench Press	5x6.8 reps	rest: 180s

Light Leg Day 7 exercises, 1 hr 34 mins

Machine Leg Extension	3x15.25 reps	rest: 180s
Machine Seated Leg Curl	3x15.25 reps	rest: 180s
Barbell Squat	3x10.12 reps	rest: 180s
	3x15.25 reps	rest: 180s
Dumbbell Calf Raise	3x15.25 reps	rest: 180s
Machine Leg Press	3x15.25 reps	rest: 180s
	3x15.25 reps	rest: 180s