Ranger0976

Oct 23rd 2014

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Shredded Hulk (Bulking)

DOWNLOADS/VIEWS: 53/5841

RATING: 83 (FROM 14 JEFIT MEMBERS)

6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Quads & Calves 6 exercises, 44 mins

Barbell Squat	3x6 reps	rest: 60s
Machine Single-Leg Press	4x8 reps	rest: 60s
Machine Single-Leg Extension	3x6 reps	rest: 60s
Calf Press On Leg Press	3x20 reps	rest: 60s
	3x21 reps	rest: 60s
Barbell Deep Squat	2x20 reps	rest: 60s

Back & Forearms 8 exercises, 53 mins

Cable Lat Pulldown (Wide Grip)	2x8 reps	rest: 60s
Weighted Pull-Up	3x6 reps	rest: 60s
Dumbbell Bent-Over Row	3x20 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	2x8 reps	rest: 60s
Machine Lat Pulldown	3x6 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x15 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	2x30 reps	rest: 60s

Shoulders & Calves 8 exercises, 56 mins

Dumbbell Seated Shoulder Press	3x6 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
	3x6 reps	rest: 60s
Dumbbell Shoulder Shrug	3x20 reps	rest: 60s
Calf Press On Leg Press	3x20 reps	rest: 60s
	3x21 reps	rest: 60s
Barbell Push Press Behind the Neck	2x15 reps	rest: 60s

Hamstrings & Lower Back 6 exercises, 35 mins

Chest 6 exercises, 37 mins

Dumbbell Incline Bench Press	3x6 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Dumbbell Bench Press	4x6 reps	rest: 60s
Dumbbell Pullover	2x8 reps	rest: 60s
	3x8 reps	rest: 60s
Exercise Dome Push-Up	2x20 reps	rest: 60s

Arms & Abs 13 exercises, 1 hr 36 mins

Cable Shoulder Extension	3x8 reps	rest: 60s
Weighted Tricep Dip	3x6 reps	rest: 60s
Dumbbell Seated Tricep Press	3x6 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Barbell Curl	3x6 reps	rest: 60s
Stability Ball Cross-Leg Crunch	3x10 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x6 reps	rest: 60s
Machine Ab Crunch	3x20 reps	rest: 60s
Cable Shoulder Extension	2x50 reps	rest: 60s
Cable Bicep Curl (Close Grip)	2x50 reps	rest: 60s
Weighted Trunk Rotation	3x20 reps	rest: 60s
Cable One-Arm Side Bend	3x20 reps	rest: 60s
	3x10 reps	rest: 60s

Boxing & Cardio 11 exercises, 49 mins