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Sheiko 29

DarkSpoon

Nov 21st 2014

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Sheiko 29

DOWNLOADS/VIEWS: 24/1393

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

W1 Mon 10 exercises, 1 hr 30 mins

	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	2x4 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	5x3 reps	rest: 120s
	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	3x5 reps	rest: 120s
	Barbell Deep Squat	5x5 reps	rest: 120s
	Barbell Bench Press	2x5 reps	rest: 120s
	Barbell Bench Press	4x4 reps	rest: 120s
	Dumbbell Fly	5x10 reps	rest: 120s

W1 Wed 12 exercises, 1 hr 37 mins

		1x3 reps	rest: 120s
		2x3 reps	rest: 120s
		2x3 reps	rest: 120s
		4x3 reps	rest: 120s
	Barbell Incline Bench Press	4x6 reps	rest: 120s
	Dip	5x5 reps	rest: 120s
		1x4 reps	rest: 120s
		1x4 reps	rest: 120s
		2x4 reps	rest: 120s
		4x3 reps	rest: 120s
	Dumbbell Lunge	5x5 reps	rest: 120s
	Hanging Leg Raise	3x10 reps	rest: 120s

W1 Fri 14 exercises, 1 hr 28 mins

	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	2x2 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	1x6 reps	rest: 120s
	Barbell Bench Press	1x8 reps	rest: 120s
	Dumbbell Fly	5x10 reps	rest: 120s
	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	2x4 reps	rest: 120s
	Barbell Deep Squat	2x3 reps	rest: 120s
	Barbell Deep Squat	5x3 reps	rest: 120s

W2 Mon 13 exercises, 1 hr 47 mins

	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x4 reps	rest: 120s
	Barbell Deep Squat	2x3 reps	rest: 120s
	Barbell Deep Squat	5x2 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	5x3 reps	rest: 120s
	Dumbbell Fly	5x10 reps	rest: 120s
	Push-Up	5x10 reps	rest: 120s
	Barbell Front Squat	2x3 reps	rest: 120s
	Barbell Front Squat	2x3 reps	rest: 120s
	Barbell Front Squat	4x2 reps	rest: 120s

W2 Wed 13 exercises, 1 hr 35 mins

		1x3 reps	rest: 120s
		1x3 reps	rest: 120s
		2x3 reps	rest: 120s
		4x2 reps	rest: 120s
	Barbell Bench Press	1x6 reps	rest: 120s
	Barbell Bench Press	2x6 reps	rest: 120s
	Barbell Bench Press	4x6 reps	rest: 120s
	Dumbbell Fly	5x10 reps	rest: 120s
		1x4 reps	rest: 120s
		1x4 reps	rest: 120s
		2x4 reps	rest: 120s
		2x4 reps	rest: 120s
	Dumbbell Lunge	5x5 reps	rest: 120s

W2 Fri 15 exercises, 1 hr 36 mins

	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x4 reps	rest: 120s
	Barbell Deep Squat	2x3 reps	rest: 120s
	Barbell Deep Squat	5x2 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	2x2 reps	rest: 120s
	Barbell Bench Press	1x3 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x7 reps	rest: 120s
	Dumbbell Fly	5x10 reps	rest: 120s
	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	2x5 reps	rest: 120s
	Barbell Deep Squat	4x4 reps	rest: 120s

W3 Mon 14 exercises, 1 hr 46 mins

	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x4 reps	rest: 120s
	Barbell Deep Squat	2x3 reps	rest: 120s
	Barbell Deep Squat	4x2 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	6x3 reps	rest: 120s
	Dumbbell Fly	5x10 reps	rest: 120s
	Push-Up	5x10 reps	rest: 120s
	Barbell Front Squat	1x3 reps	rest: 120s
	Barbell Front Squat	1x3 reps	rest: 120s
	Barbell Front Squat	1x3 reps	rest: 120s
	Barbell Front Squat	4x3 reps	rest: 120s

W3 Wed 15 exercises, 2 hrs 55 mins

		2x3 reps	rest: 120s
		2x3 reps	rest: 120s
		4x3 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	3x2 reps	rest: 120s
	Barbell Bench Press	32x2 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Dumbbell Fly	5x10 reps	rest: 120s
		1x4 reps	rest: 120s
		2x4 reps	rest: 120s
		2x3 reps	rest: 120s
		3x2 reps	rest: 120s
	Dumbbell Lunge	5x5 reps	rest: 120s

W3 Fri 10 exercises, 2 hrs 20 mins

	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x4 reps	rest: 120s
	Barbell Deep Squat	2x3 reps	rest: 120s
	Barbell Deep Squat	6x3 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	7x83 reps	rest: 120s
	Dumbbell Fly	5x10 reps	rest: 120s
	Barbell Military Press	5x4 reps	rest: 120s

W4 Mon 12 exercises, 1 hr 41 mins

	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x4 reps	rest: 120s
	Barbell Deep Squat	2x3 reps	rest: 120s
	Barbell Deep Squat	5x3 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	5x4 reps	rest: 120s
	Dumbbell Fly	5x10 reps	rest: 120s
	Dip	5x8 reps	rest: 120s
	Barbell Front Squat	2x5 reps	rest: 120s
	Barbell Front Squat	2x4 reps	rest: 120s
	Barbell Front Squat	3x3 reps	rest: 120s

W4 Wed 15 exercises, 1 hr 39 mins

	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	3x2 reps	rest: 120s
	Barbell Deadlift	1x3 reps	rest: 120s
	Barbell Deadlift	1x3 reps	rest: 120s
	Barbell Deadlift	2x3 reps	rest: 120s
	Barbell Deadlift	2x3 reps	rest: 120s
	Barbell Deadlift	3x2 reps	rest: 120s
	Barbell Deadlift	3x2 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	4x5 reps	rest: 120s
	Dumbbell Fly	5x10 reps	rest: 120s

W4 Fri 16 exercises, 1 hr 54 mins

	Barbell Deep Squat	1x5 reps	rest: 120s
	Barbell Deep Squat	1x4 reps	rest: 120s
	Barbell Deep Squat	2x3 reps	rest: 120s
	Barbell Deep Squat	6x3 reps	rest: 120s
	Barbell Bench Press	1x6 reps	rest: 120s
	Barbell Bench Press	1x5 reps	rest: 120s
	Barbell Bench Press	2x4 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	2x2 reps	rest: 120s
	Barbell Bench Press	2x3 reps	rest: 120s
	Barbell Bench Press	1x4 reps	rest: 120s
	Barbell Bench Press	1x6 reps	rest: 120s
	Barbell Bench Press	1x8 reps	rest: 120s
	Dumbbell Fly	5x10 reps	rest: 120s
	Dip	5x8 reps	rest: 120s
	Hanging Leg Raise	3x10 reps	rest: 120s

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