Jksko

Aug 20th 2014

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Hard routine, muscle twice a week

DOWNLOADS/VIEWS: 42/3455

RATING: 78 (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

Chest, shoulders and triceps 26 exercises, 4 hrs 0 min

Leverage Chest Press	4x10 reps	rest: 90s
Machine Fly	4x10 reps	rest: 90s
Smith Machine Bench Press	3x10 reps	rest: 90s
Leverage Incline Chest Press	4x10 reps	rest: 90s
Cable Straight Arm Crossover	3x10 reps	rest: 90s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Leverage Shoulder Press	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x15 reps	rest: 90s
Medicine Ball Overhead Throw	4x12 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 90s
Cable One-Arm Tricep Pushdown	4x10 reps	rest: 90s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 90s
Cable Cross-Over	3x10 reps	rest: 90s
Barbell Jerk	3x10 reps	rest: 90s
Cable Front Raise	3x10 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 90s
Weighted Tricep Dip	3x10 reps	rest: 90s
Cable One-Arm Tricep Pushdown	3x10 reps	rest: 90s
Cable Cross-Over	3x10 reps	rest: 90s
Barbell Bench Press	3x10 reps	rest: 90s
Cable Lower Chest Raise	3x10 reps	rest: 90s
Cable High Pulley Tricep Extension	3x10 reps	rest: 90s
Smith Machine Bench Press (Close Grip)	3x10 reps	rest: 90s
Barbell Tricep Extension	3x10 reps	rest: 90s
Smith Machine Incline Bench Press	3x10 reps	rest: 90s

Back, shoulders and biceps 19 exercises, 3 hrs 19 mins

Machine Lat Pulldown	4x10 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 90s
Machine Seated Row	4x10 reps	rest: 90s
Cable Seated Row	4x10 reps	rest: 90s
Dumbbell One-Arm Row	4x10 reps	rest: 90s
Pull-Up	4x10 reps	rest: 90s
Cable Reverse Crossover	3x10 reps	rest: 90s
Dumbbell Bent-Over Reverse Fly	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
Cable Lateral Raise	4x10 reps	rest: 90s
Barbell Shrug	4x10 reps	rest: 90s
Dumbbell Shoulder Shrug	4x10 reps	rest: 90s
Preacher Curl Machine	4x10 reps	rest: 90s
Barbell Curl	4x10 reps	rest: 90s
Dumbbell Incline Hammer Curl	4x10 reps	rest: 90s
Cable Bicep Curl (Supine Close Grip)	4x10 reps	rest: 90s
Cable Seated Bicep Curl	4x10 reps	rest: 90s
Barbell Curl Against an Incline	3x10 reps	rest: 90s
Barbell Drag Curl	3x10 reps	rest: 90s

Legs 12 exercises, 2 hrs 7 mins

Machine Leg Extension	4x10 reps	rest: 90s
Barbell Deep Squat	4x10 reps	rest: 90s
Smith Machine Split Squat	4x10 reps	rest: 90s
Machine Leg Press	4x10 reps	rest: 90s
Machine Leg Press	4x10 reps	rest: 90s
Barbell Deadlift	3x10 reps	rest: 90s
Machine Leg Curl (Prone)	4x10 reps	rest: 90s
Decline Bench Cable Crunch	4x10 reps	rest: 90s
Decline Crunch	4x10 reps	rest: 90s
Decline Bench Leg Raise with Hip Thrust	4x10 reps	rest: 90s
Decline Oblique Crunch	4x10 reps	rest: 90s
Parallel Bar Hip Raise	4x10 reps	rest: 90s

Chest, shoulders and triceps 14 exercises, 2 hrs 34 mins

Smith Machine Bench Press	4x10 reps	rest: 90s
Leverage Chest Press	4x10 reps	rest: 90s
Machine Fly	4x10 reps	rest: 90s
Leverage Incline Chest Press	4x10 reps	rest: 90s
Barbell Military Press	4x10 reps	rest: 90s
Leverage Shoulder Press	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x15 reps	rest: 90s
Medicine Ball Overhead Throw	4x12 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 90s
Cable One-Arm Tricep Pushdown	4x10 reps	rest: 90s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 90s
Dip	4x10 reps	rest: 90s
EZ Bar Tricep Extension	4x10 reps	rest: 90s

Back, shoulders and biceps 17 exercises, 3 hrs 4 mins

Machine Lat Pulldown	4x10 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 90s
Machine Seated Row	4x10 reps	rest: 90s
Cable Seated Row	4x10 reps	rest: 90s
Dumbbell One-Arm Row	4x10 reps	rest: 90s
Pull-Up	4x10 reps	rest: 90s
Dumbbell Bent-Over Reverse Fly	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
Cable Lateral Raise	4x10 reps	rest: 90s
Barbell Shrug	4x10 reps	rest: 90s
Dumbbell Shoulder Shrug	4x10 reps	rest: 90s
Preacher Curl Machine	4x10 reps	rest: 90s
Barbell Curl	4x10 reps	rest: 90s
Dumbbell Incline Hammer Curl	4x10 reps	rest: 90s
Cable Bicep Curl (Supine Close Grip)	4x10 reps	rest: 90s
Cable Seated Bicep Curl	4x10 reps	rest: 90s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 90s