4 Day Bulk/Cut

DOWNLOADS/VIEWS: 14/2032

RATING: 37 (FROM 4 JEFIT MEMBERS)

3 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is with the right nutrition to help add muscle mass. However at the same time if sufficient cardio is done during the week on top of the weight training and correct nutrition you will also loose fat. I don't usually record what ab exercises I do, however I will try to do a few different exercises at least 3 times a week.

Monday
Tuesday
Thursday
Friday
Saturday

Arms 7 exercises, 58 mins

Barbell Curl	4x10 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 60s
Preacher Curl Machine	4x10 reps	rest: 60s
	3x10 reps	rest: 60s
Weighted Tricep Dip	4x10 reps	rest: 60s
EZ Bar Tricep Extension	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s

Legs 7 exercises, 56 mins

Barbell Deep Squat	4x10 reps	rest: 60s
Barbell Front Squat	4x10 reps	rest: 60s
Dumbbell Single-Leg Squat	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Smith Machine Toe Raise	4x10 reps	rest: 60s
Machine Calf Press	4x10 reps	rest: 60s

Back 7 exercises, 1 hr 2 mins

Weighted Pull-Up	4x10 reps	rest: 60s
Pull-Up	4x12 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
	4x10 reps	rest: 60s

Chest 6 exercises, 49 mins

Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Decline Press	4x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Bench Press	4x12 reps	rest: 60s

Shoulders 7 exercises, 54 mins

	4x10 reps	rest: 60s
Barbell Shoulder Press	4x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Behind the Back Shrug	4x10 reps	rest: 60s
Weight Plate Shrug	4x10 reps	rest: 60s