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Supersets

arras.c

Dec 7th 2014

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Supersets

DOWNLOADS/VIEWS: 22/2201

RATING: 83 (FROM 1 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Back 9 exercises, 1 hr 26 mins

	Pull-Up	5x0 reps	rest: 0s
	Dumbbell Bench Press	5x12 reps	rest: 0s
	Parallel Bar Leg Raise	5x20 reps	rest: 120s
	Cable Seated Row	5x12 reps	rest: 0s
	Dumbbell Incline Bench Press	5x12 reps	rest: 0s
	Back Hyperextension	5x15 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 0s
	Dumbbell Fly	5x12 reps	rest: 0s
	Parallel Bar Hip Flexion	5x10 reps	rest: 120s

Legs and Abs 7 exercises, 1 hr 10 mins

	Barbell Deep Squat	5x12 reps	rest: 0s
	Machine Leg Press	5x12 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	5x12 reps	rest: 0s
	Machine Seated Leg Curl	5x12 reps	rest: 60s
	Barbell Lunge	5x12 reps	rest: 0s
	Machine Calf Raise	5x12 reps	rest: 60s
	Sit-Up	3x50 reps	rest: 60s

Arms 8 exercises, 1 hr 27 mins

	Barbell Curl	6x8 reps	rest: 0s
	Barbell Tricep Press (Supine)	6x8 reps	rest: 0s
	Bench Leg Raise (Supine)	6x15 reps	rest: 120s
	Dumbbell Incline Hammer Curl	5x10 reps	rest: 0s
	Cable Tricep Pushdown (V-Bar)	5x40 reps	rest: 0s
	Decline Bench Weighted Twist	5x15 reps	rest: 120s
	Barbell Preacher Curl	5x30 reps	rest: 0s
	Bench Dip	5x0 reps	rest: 0s

Shoulders and Abs 6 exercises, 2 hrs 1 min

	Barbell Military Press	5x12 reps	rest: 60s
	Barbell Upright Row	5x12 reps	rest: 60s
	Dumbbell Lateral Raise	5x12 reps	rest: 60s
	Dumbbell One-Arm Front Raise	5x12 reps	rest: 60s
	Sit-Up	3x50 reps	rest: 60s
	Treadmill Running	1x0 reps	rest: 60s

Cardio and chest 4 exercises, 1 hr 34 mins

	Walking	0x0 reps	rest: 15s
	Treadmill Running	0x0 reps	rest: 60s
	Push-Up	3x20 reps	rest: 60s
	Push-Up (Close Hand)	3x20 reps	rest: 60s

Cardio 2 exercises, 1 hr 18 mins

	Walking	0x0 reps	rest: 15s
	Treadmill Running	0x0 reps	rest: 60s

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