shaping a lean body

DOWNLOADS/VIEWS: 34/2490

RATING: 45 (FROM 2 JEFIT MEMBERS)

1 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs and abs 10 exercises, 1 hr 29 mins

Barbell Deep Squat	4x10 reps	rest: 60s
Barbell Single-Leg Squat	4x10 reps	rest: 60s
Barbell Bench Squat	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Single-Leg Extension	4x10 reps	rest: 60s
Kettlebell Open Palm Clean	4x10 reps	rest: 60s
Machine Calf Raise	4x10 reps	rest: 60s
Machine Calf Press	4x10 reps	rest: 60s

Upper body 9 exercises, 1 hr 36 mins

Dumbbell Incline Bench Press	4x15 reps	rest: 60s
Dumbbell Bench Press	4x15 reps	rest: 60s
Cable Elevated Row	4x15 reps	rest: 60s
Machine Assisted Chin-Up	4x15 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x15 reps	rest: 60s
Barbell Bent-Over Row	4x15 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	4x15 reps	rest: 60s
Weight Plate Front Raise	4x15 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x15 reps	rest: 60s