andymac82

Nov 4th 2018

TRY IT OUT

DOWNLOAD

Push/Pull/Legs

DOWNLOADS/VIEWS: 21/6029

RATING: 96 (FROM 15 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Rotate through in order with cardio on a Wednesday.

Chest/Shoulders/Tri 1 11 exercises, 1 hr 10 mins

Barbell Bench Press	5x5 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 45s
Bench Push-Up	3x10 reps	rest: 45s
Dumbbell Seated Shoulder Press	5x5 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 45s
Dumbbell Lateral Raise	3x8 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 45s
Weighted Tricep Dip	3x8 reps	rest: 60s
Cable Shoulder Extension	3x12,10,8 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 45s

Back/Bi 1 9 exercises, 1 hr 0 min

Barbell Bent-Over Row	5x5 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 45s
Cable V Bar Pulldown	3x8 reps	rest: 45s
Cable Shoulder Extension	3x8 reps	rest: 45s
Barbell Curl	5x5 reps	rest: 45s
Dumbbell Hammer Curl	3x8 reps	rest: 45s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 45s
Cable Bicep Curl	3x21 reps	rest: 45s

Legs/Abs 1 9 exercises, 56 mins

Chest/Shoulders/Tri 2 10 exercises, 1 hr 2 mins

Barbell Bench Press	5x5 reps	rest: 60s
Barbell Shoulder Press	5x5 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Barbell Decline Bench Press	3x8 reps	rest: 45s
Machine Bench Press	3x8 reps	rest: 45s
Barbell Upright Row	3x8 reps	rest: 45s
Dumbbell Front Raise	3x8 reps	rest: 45s
Machine Dip	3x12 reps	rest: 45s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 45s
Cable Rope Overhead Tricep Extension	3x12,10,8 reps	rest: 45s

Back/Bi 2 9 exercises, 55 mins

Pull-Up	3x10 reps	rest: 60s
T Bar Row	5x5 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 45s
Dumbbell One-Arm Row	3x8 reps	rest: 45s
Cable Seated Row	3x12,10,8 reps	rest: 45s
Barbell Preacher Curl	3x8 reps	rest: 45s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 45s
Dumbbell Incline Curl	3x8 reps	rest: 45s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 45s

Legs/Abs 2 9 exercises, 1 hr 2 mins

Barbell Squat	5x5 reps	rest: 60s
Machine Single-Leg Press	5x5 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 45s
Machine Leg Press (Narrow Stance)	3x8 reps	rest: 45s
Calf Press On Leg Press	3x15 reps	rest: 45s
Donkey Calf Raise	3x15 reps	rest: 45s
Leg Raise	3x10 reps	rest: 0s
Air Bike	3x50 reps	rest: 0s
Sit-Up	3x25 reps	rest: 60s