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Power Bodybuilding

daschierman

Sep 1st 2014

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Power Bodybuilding

DOWNLOADS/VIEWS: 18/2042

RATING: 67 (FROM 4 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 4 exercises, 55 mins

	Barbell Bench Press	8x5 reps	rest: 180s
	Barbell Incline Bench Press	5x5 reps	rest: 60s
	Dumbbell Fly	5x10 reps	rest: 60s
		3x20 reps	rest: 30s

Back 5 exercises, 1 hr 1 min

	Barbell Deadlift	8x5 reps	rest: 180s
	Cable Seated Row	5x10 reps	rest: 60s
	Machine Lat Pulldown	5x5 reps	rest: 60s
	Barbell Shrug	3x10 reps	rest: 60s
	Cable Seated Crunch	3x10 reps	rest: 60s

Cardio 1 exercises, 9 mins

5x20 reps

rest: 30s

Shoulders 5 exercises, 1 hr 2 mins

	Barbell Military Press	8x5 reps	rest: 180s
	Barbell Upright Row	5x10 reps	rest: 60s
	Dumbbell Seated Alternating Arnold Press	5x5 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Dumbbell Side Bend	3x10 reps	rest: 60s

Legs 5 exercises, 1 hr 1 min

	Barbell Squat	8x5 reps	rest: 180s
	Machine Leg Extension	5x10 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	5x5 reps	rest: 60s
	Dumbbell Calf Raise	3x10 reps	rest: 60s
		3x20 reps	rest: 30s

Arms 7 exercises, 53 mins

	Barbell Bench Press (Close Grip)	5x5 reps	rest: 90s
	Barbell Curl	5x5 reps	rest: 60s
	Dumbbell Tricep Extension	3x8 reps	rest: 60s
	Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x10 reps	rest: 60s
	Dumbbell Concentration Curl	3x10 reps	rest: 60s
	Hanging Knee Raise	3x10 reps	rest: 60s

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