4 day - 8 week mass

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RATING: 77 (FROM 1 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest+Abs 7 exercises, 54 mins

Barbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Dumbbell Pullover	4x8 reps	rest: 60s
Cable Kneeling Crunch	3x6 reps	rest: 60s
Leg Pull-In	3x6 reps	rest: 60s

back 5 exercises, 40 mins

Cable Rear Pulldown (Wide Grip)	4x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Back Hyperextension	4x8 reps	rest: 60s

Arms 6 exercises, 49 mins

Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
EZ Bar Curl	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Bench Dip	4x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x8 reps	rest: 60s

Sholders+Legs 9 exercises, 1 hr 12 mins

Barbell Rear Military Press	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Barbell 1/2 Squat	4x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Machine Hip Abduction	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Calf Press On Leg Press	4x8 reps	rest: 60s