Do Hard Or Go Home

DOWNLOADS/VIEWS: 109/5271

RATING: 83 (FROM 4 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Get big jst 12 week ,,split workout ,,, heavy result ,,,
DAY 1 - Chest & Bicep
DAY 2 - Shoulder & Forearms
DAY 3 - OFF
DAY 4 - Back & Tricep
DAY 5 - OFF
DAY 6 - Legs & Calves

Chest & Bicep 7 exercises, 41 mins

Barbell Bench Press	4x12,10,10,8 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,10,8 reps	rest: 60s
Dumbbell Incline Fly	4x12,10,10,8 reps	rest: 60s
Dumbbell Pullover	4x12,10,10,8 reps	rest: 60s
EZ Bar Curl	4x12,10,10,8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12,10,10,8 reps	rest: 60s
Barbell Preacher Curl	4x12,10,10,8 reps	rest: 60s

Shoulder & Foreamrs 9 exercises, 52 mins

Barbell Push Press	4x12,10,10,8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12,10,10,8 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	4x12,10,10,8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x12,10,10,8 reps	rest: 60s
Barbell Upright Row	4x12,10,10,8 reps	rest: 60s
Barbell Shrug	4x12,10,10,8 reps	rest: 60s
Barbell Reverse Curl	4x12,10,10,8 reps	rest: 60s
Cable Reverse Curl	4x12,10,10,8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	4x12,10,10,8 reps	rest: 60s

OFF 0 exercises, 0 min

Back & Tricep 8 exercises, 46 mins

Cable Lat Pulldown (Wide Grip)	4x12,10,10,8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	4x12,10,10,8 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,10,8 reps	rest: 60s
Chin-Up	4x12,10,10,8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,10,8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	4x12,10,10,8 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x12,10,10,8 reps	rest: 60s
EZ Bar French Press	4x12,10,10,8 reps	rest: 60s

OFF 0 exercises, 0 min

Legs 6 exercises, 35 mins

Band Squat	4x12,10,10,8 reps	rest: 60s
Barbell Lunge	4x12,10,10,8 reps	rest: 60s
Machine Leg Press	4x12,10,10,8 reps	rest: 60s
Machine Kneeling Leg Curl	4x12,10,10,8 reps	rest: 60s
Barbell Calf Raise	4x12,10,10,8 reps	rest: 60s
Machine Calf Raise	4x12,10,10,8 reps	rest: 60s