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Gladiator

sakuamsazam

Sep 22nd 2014

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Gladiator

DOWNLOADS/VIEWS: 25/1943

RATING: 63 (FROM 2 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Shoulders and triceps 10 exercises, 1 hr 36 mins

	Barbell Shrug	5x12 reps	rest: 60s
	Barbell Rear Press	5x14 reps	rest: 60s
	Dumbbell Seated Press (Palms In)	4x12 reps	rest: 60s
	Cable One-Arm Lateral Raise	4x10 reps	rest: 60s
	Dumbbell Alternating Front Raise	4x12 reps	rest: 60s
	Dumbbell Incline Tricep Extension	3x20 reps	rest: 60s
	Tricep Push-Up	4x15 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15 reps	rest: 60s
	Air Bike	3x20 reps	rest: 60s

Back and pullups 7 exercises, 1 hr 3 mins

	Pull-Up	5x9 reps	rest: 60s
	Cable V Bar Pulldown	4x12 reps	rest: 60s
	Cable Seated Row	4x12 reps	rest: 60s
	Dumbbell One-Arm Row	5x10 reps	rest: 60s
	Back Hyperextension	4x15 reps	rest: 60s
	Cable Side Bend	3x15 reps	rest: 60s
	Hanging Leg Raise	2x10 reps	rest: 60s

Chest and biceps 9 exercises, 1 hr 30 mins

	Barbell Bench Press	6x12 reps	rest: 60s
	Barbell Decline Bench Press	6x12 reps	rest: 60s
	Dumbbell Incline Bench Press	4x12 reps	rest: 60s
	Smith Machine Incline Bench Press	5x12 reps	rest: 60s
	Cable Cross-Over	4x10 reps	rest: 60s
	Barbell Curl (Close Grip)	3x8 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
	Dumbbell One-Arm Incline Curl	3x12 reps	rest: 60s
	Leg Raise	3x20 reps	rest: 60s

Legday babe. 7 exercises, 1 hr 8 mins

	Barbell 1/2 Squat	6x10 reps	rest: 60s
	Machine Leg Press	5x10 reps	rest: 60s
	Machine Leg Extension	4x12 reps	rest: 60s
	Machine Leg Curl (Prone)	4x12 reps	rest: 60s
	Dumbbell Lunge	3x15 reps	rest: 60s
	Calf Press On Leg Press	4x25 reps	rest: 60s
	Bridge	3x8 reps	rest: 60s

Don't sit at couch, do something. 6 exercises, 40 mins

	Air Bike	3x15 reps	rest: 60s
	Cross Body Crunch	3x15 reps	rest: 60s
	Flutter Kick	3x15 reps	rest: 60s
	Glute Kickback	3x15 reps	rest: 60s
	Side Bridge	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

Run like insane. 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

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