DocEroc

Oct 15th 2014

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FST7

DOWNLOADS/VIEWS: 28/2880

RATING: 69 (FROM 11 JEFIT MEMBERS)

6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Biceps, Triceps and Calves 15 exercises, 1 hr 50 mins

Dumbbell Alternating Bicep Curl	3x10 reps	rest: 40s
Dumbbell Incline Curl	3x10 reps	rest: 40s
Cable Dual Overhead Curl	4x10 reps	rest: 40s
EZ Bar Curl	7x8 reps	rest: 30s
Machine Dip	3x10 reps	rest: 40s
Cable Tricep Pushdown (Rope)	7x8 reps	rest: 30s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 40s
	4x10 reps	rest: 40s
EZ Bar French Press	5x15 reps	rest: 40s
Machine Seated Calf Raise	4x15 reps	rest: 40s
Cable One-Arm Bicep Curl	3x10 reps	rest: 40s
	3x10 reps	rest: 40s
Dumbbell Seated Alternating Hammer Curl	4x10 reps	rest: 40s
Smith Machine Single-Leg Calf Raise	3x15 reps	rest: 60s
Cable Drag Curl	3x15 reps	rest: 60s

Chest and Triceps 15 exercises, 1 hr 48 mins

Barbell Bench Press	3x15 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 40s
Barbell Incline Bench Press	3x15 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 40s
	3x10 reps	rest: 40s
Cable Lower Chest Raise	4x10 reps	rest: 40s
Machine Bench Press	3x10 reps	rest: 40s
Machine Fly	7x8 reps	rest: 40s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 40s
	4x10 reps	rest: 40s
Cable Tricep Pushdown (V-Bar)	7x8 reps	rest: 30s
	4x10 reps	rest: 40s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 40s
Machine Seated Calf Raise	4x10 reps	rest: 40s
	4x10 reps	rest: 40s

Back , Forearms and Calves 13 exercises, 1 hr 34 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 40s
	4x10 reps	rest: 40s
Dual Cable Triceps Extension	4x10 reps	rest: 40s
Cable Seated Row	4x10 reps	rest: 40s
Cable Front Lat Pulldown (Close Grip)	7x8 reps	rest: 30s
Cable Shoulder Extension	4x10 reps	rest: 40s
Machine Seated Calf Raise	6x15 reps	rest: 40s
	3x10 reps	rest: 40s
Cable Reverse Curl	3x10 reps	rest: 15s
Dumbbell Alternating Reverse Curl	3x10 reps	rest: 40s
Dumbbell One-Arm Reverse Curl	4x10 reps	rest: 40s
	4x10 reps	rest: 40s
Dumbbell Concentration Curl	4x10 reps	rest: 40s

Shoulders and Biceps 15 exercises, 1 hr 50 mins

Smith Machine Rear Shoulder Press	4x10 reps	rest: 40s
Smith Machine Shoulder Press	4x10 reps	rest: 40s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 40s
Dumbbell Lateral Raise	7x10 reps	rest: 40s
Cable Reverse Fly	4x10 reps	rest: 40s
Cable Upright Row	3x10 reps	rest: 40s
Cable Rope Face Pull	4x10 reps	rest: 0s
Dumbbell Shoulder Shrug	3x10 reps	rest: 40s
	4x10 reps	rest: 40s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 40s
Preacher Curl Machine	3x10 reps	rest: 40s
Cable Dual Overhead Curl	7x10 reps	rest: 40s
Dumbbell Hammer Curl	4x10 reps	rest: 40s
Dumbbell Incline Curl	4x10 reps	rest: 40s
Machine Seated Calf Raise	4x10 reps	rest: 40s

Legs and Triceps 10 exercises, 1 hr 17 mins

Machine Leg Press	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 40s
Calf Press On Leg Press	4x10 reps	rest: 40s
Machine Leg Press	3x15 reps	rest: 60s
Cable Shoulder Extension	7x10 reps	rest: 30s
	4x10 reps	rest: 40s
Dumbbell Seated One-Arm Tricep Extension	4x10 reps	rest: 40s
	4x10 reps	rest: 40s