NextSignal

Nov 17th 2014

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Winter Bulk

DOWNLOADS/VIEWS: 27/1074

RATING: 85 (FROM 1 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Bicep 11 exercises, 1 hr 51 mins

Barbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Fly	4x12 reps	rest: 60s
Barbell Decline Bench Press	4x12 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Barbell Front Raise Pullover	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Barbell Curl (Close Grip)	4x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Dumbbell Reverse Bicep Curl	4x12 reps	rest: 60s
Barbell Preacher Curl	4x12 reps	rest: 60s

Back and Tricep 10 exercises, 1 hr 36 mins

Pull-Up	4x12 reps	rest: 60s
Chin-Up	4x12 reps	rest: 60s
T Bar Row	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x12 reps	rest: 60s
Dip	4x12 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s

Cardio 7 exercises, 32 mins

Shoulders 7 exercises, 1 hr 8 mins

Barbell Shoulder Press	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell Rear Deltoid Row	4x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12 reps	rest: 60s

Legs 6 exercises, 1 hr 45 mins