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Oct 27th 2014

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Workout 2014

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RATING: 7 (FROM 4 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Beine Bauch Berlin 6 exercises, 55 mins

Machine Leg Press (Narrow Stance)	5x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	5x10 reps	rest: 60s
Machine Leg Extension	5x10 reps	rest: 60s
Machine Seated Calf Raise	5x10 reps	rest: 60s
Parallel Bar Hip Raise	5x10 reps	rest: 10s
Bodyweight Wall Squat	5x10 reps	rest: 60s

Body Attack 1 exercises, 56 mins

1x1 reps

rest: 55s

Brust Berlin 6 exercises, 1 hr 1 min

Dumbbell Bench Press	5x10 reps	rest: 60s
Dumbbell Incline Bench Press	5x10 reps	rest: 60s
Machine Bench Press	5x10 reps	rest: 60s
Machine Fly	5x10 reps	rest: 60s
Dip	5x10 reps	rest: 10s
Dumbbell Fly	5x10 reps	rest: 60s

Ruecken Berlin 6 exercises, 58 mins

Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	5x10 reps	rest: 60s
Cable V Bar Pulldown	5x10 reps	rest: 60s
Cable Seated Row	5x10 reps	rest: 60s
Machine Seated Row	5x10 reps	rest: 10s
Machine Reverse Fly	5x10 reps	rest: 60s

Schulter & Nacken Berlin 18 exercises, 3 hrs 6 mins

Machine Reverse Fly	5x10 reps	rest: 60s
T Bar Row	5x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	5x10 reps	rest: 60s
Barbell Upright Row	5x10 reps	rest: 60s
Dumbbell Shoulder Shrug	5x10 reps	rest: 60s
Barbell Seated Calf Raise	5x10 reps	rest: 60s
Barbell Rocking Standing Calf Raise	5x10 reps	rest: 60s
Band Calf Raise	5x10 reps	rest: 60s
Bodyweight Calf Raise	5x10 reps	rest: 60s
Cable Pull Through	5x10 reps	rest: 60s
Band Hip Lift	5x10 reps	rest: 60s
Bridge	5x10 reps	rest: 60s
Barbell Glute Bridge	5x10 reps	rest: 60s
Barbell One-Arm Row	5x10 reps	rest: 60s
Barbell Deadlift	5x10 reps	rest: 60s
Barbell Pullover	5x10 reps	rest: 60s
Barbell Deadlift	5x10 reps	rest: 60s
Barbell Bent-Over Row	5x10 reps	rest: 60s

Seitliche Schulter & Nacken Berlin 6 exercises, 57 mins

Dumbbell Seated Side Lateral Raise	5x10 reps	rest: 60s
Dumbbell Upright Row	5x10 reps	rest: 60s
Machine Shoulder Press	5x10 reps	rest: 60s
Machine Deltoid Raise	5x10 reps	rest: 60s
Dumbbell Shoulder Shrug	5x10 reps	rest: 10s
Weight Plate Front Raise	5x10 reps	rest: 60s