Manojit

Aug 24th 2014

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Heavy weight Body Grow

DOWNLOADS/VIEWS: 19/2147

RATING: 64 (FROM 10 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Heavy Weight Chart,,Focus Muscle,,,

Chest & Triceps 8 exercises, 53 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s

Shoulders & Fourarms 8 exercises, 51 mins

Barbell Push Press	3x8 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	3x8 reps	rest: 60s
Dumbbell Alternating Lateral Raise	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Kneeling Forearm Stretch	3x8 reps	rest: 60s

Biceps & Tricep 8 exercises, 53 mins

Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Extension	3x8 reps	rest: 60s

Shoulder & Forearms 9 exercises, 57 mins

Barbell Push Press	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Cable Wrist Curl	3x8 reps	rest: 60s
Decline Bench Cable Crunch	3x8 reps	rest: 60s

Chest & Biceps 9 exercises, 1 hr 0 min

Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Weighted Drop Push-Up	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Cable Seated Crunch	3x8 reps	rest: 60s

Leg & Back 9 exercises, 58 mins