HarinderRandhay

Sep 28th 2014

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Bulk your body

DOWNLOADS/VIEWS: 13/1610

RATING: 68 (FROM 10 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is made for body bulking

Arms 13 exercises, 1 hr 26 mins

Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s

Chest 8 exercises, 54 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s

shoulder 12 exercises, 1 hr 19 mins

Dumbbell Seated Alternating Front Raise	3x8 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 60s
Dumbbell Alternating Lateral Raise	3x8 reps	rest: 60s
Dumbbell Alternating Press (Palms In)	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Military Press (Seated)	3x8 reps	rest: 60s
Barbell Rack Delivery	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s

rest or running 0 exercises, 0 min

Legs 8 exercises, 52 mins

Back 12 exercises, 1 hr 17 mins

Barbell Deadlift	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Kettlebell Alternating Row	3x8 reps	rest: 60s
EZ Bar Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Kettlebell Row	3x8 reps	rest: 60s
Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s