Jad.awad

Apr 19th 2014

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Jad's Crazy Routine

DOWNLOADS/VIEWS: 73/2724

RATING: 75 (FROM 10 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine was created as I gained training experiance. With the time, I learned that I wanted to focus some muscles more than others.

Chest and Back 11 exercises, 45 mins

Barbell Bench Press	5x12,12,10,10,10 reps	rest: 30s
Barbell Incline Bench Press	4x12,12,10,10,10,8 reps	rest: 30s
Dumbbell Incline Bench Press	4x12,12,10,8 reps	rest: 30s
Barbell Decline Bench Press	4x12,12,10,10,8 reps	rest: 30s
Weighted Tricep Dip	4x12,12,12,8 reps	rest: 30s
Barbell Deadlift	4x12,10,10,8,8 reps	rest: 45s
Cable Seated Row	4x12,12,10,8 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x12,10,10,8 reps	rest: 30s
Barbell Bent-Over Row	4x12,10,10,8 reps	rest: 30s
T Bar Row	4x12,10,10,8 reps	rest: 30s
Pull-Up	4x10,10,10,8 reps	rest: 60s

Legs and Shoulders 13 exercises, 1 hr 5 mins

Barbell Deep Squat	4x12,10,10,10 reps	rest: 30s
Barbell Front Squat	4x12,10,10,8 reps	rest: 30s
Barbell Lunge	4x12,10,10,8 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x12,10,10,8 reps	rest: 30s
Machine Seated Calf Raise	15x6 reps	rest: 30s
Barbell Shoulder Press	4x12,10,10,8 reps	rest: 30s
Barbell Rear Press	4x12,12,10,8 reps	rest: 30s
Dumbbell Seated Arnold Press	4x12,10,10,8 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x12,10,10,8 reps	rest: 30s
Dumbbell Shoulder Shrug	4x12,10,10,8 reps	rest: 30s
Smith Machine Shrug	4x12,12,12 reps	rest: 30s
Dumbbell Shoulder Shrug	4x12,12,12,10 reps	rest: 30s
Barbell Curl	4x12,10,10,10 reps	rest: 60s

Arms and Abs 15 exercises, 2 hrs 12 mins

Barbell Curl	4x12 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
EZ Bar Tricep Extension	4x12 reps	rest: 60s
EZ Bar French Press	4x12 reps	rest: 60s
Weighted Tricep Dip	4x12 reps	rest: 60s
Weight Plate Russian Twist	3x20 reps	rest: 30s
Crunch	3x20 reps	rest: 30s
Dumbbell Side Bend	3x20 reps	rest: 30s
Stability Ball Dumbbell Sit-Up	3x20 reps	rest: 30s
Stability Ball Side Crunch	3x20 reps	rest: 30s

Rest 0 exercises, 0 min

Chest and Back and Biceps 15 exercises, 1 hr 32 mins

Barbell Bench Press	4x12,10,10,8 reps	rest: 30s
Leverage Incline Chest Press	3x12 reps	rest: 30s
Leverage Decline Chest Press	3x12 reps	rest: 30s
Dumbbell Bench Press	3x12 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 30s
Machine Fly	3x12 reps	rest: 30s
Barbell Good Morning	4x12,10,10,10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Leverage Machine High Row	3x10 reps	rest: 30s
Leverage Machine Iso Row	3x10 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 30s
Gironda Sternum Pull-Up	3x10 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	4x8 reps	rest: 60s

Legs and Shoulders 16 exercises, 2 hrs 17 mins

Barbell Deep Squat	4x10 reps	rest: 60s
Barbell Front Squat	3x10 reps	rest: 60s
Barbell Lunge	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Kneeling Leg Curl	3x10 reps	rest: 60s
Machine Calf Raise	6x15 reps	rest: 30s
Barbell Push Press	4x10 reps	rest: 60s
Leverage Shoulder Press	3x10 reps	rest: 60s
Smith Machine Shoulder Press	3x10 reps	rest: 60s
Dumbbell Shoulder Abduction	3x10 reps	rest: 60s
Dumbbell Seated One-Arm Front Raise	3x10 reps	rest: 60s
Leverage Machine Shrug	4x12 reps	rest: 60s
Barbell Tricep Extension	8x4 reps	rest: 60s
Cable Shoulder Extension	8x4 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x8 reps	rest: 60s