3-Day Old School Bulking

DOWNLOADS/VIEWS: 68/2955

RATING: 59 (FROM 2 JEFIT MEMBERS)

2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Triceps 9 exercises, 56 mins

Machine Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Smith Machine Decline Bench Press (Close Grip)	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x8 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s

Cardio 0 exercises, 0 min

Shoulders and Arms 9 exercises, 58 mins

Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x8 reps	rest: 60s

Cardio 0 exercises, 0 min

Back and Legs 9 exercises, 58 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Calf Raise	3x8 reps	rest: 60s
Cable Hip Abduction	3x8 reps	rest: 60s
Smith Machine Split Squat	3x8 reps	rest: 60s