Sebastian.Knorr

Dec 8th 2014

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Full body strenght workout

DOWNLOADS/VIEWS: 244/16242

RATING: 83 (FROM 25 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

I train the abs/oblique abs every day I'm at the gym. At Monday and friday i train "abs" and on Thursday, Tuesday and Saturday I train "Oblique abs".

Chest 8 exercises, 48 mins

Jump Rope	1x1 reps	rest: 10s
Barbell Bench Press	4x8,8,8,6 reps	rest: 60s
Dumbbell Incline Bench Press	5x15,12,6,6,6 reps	rest: 60s
Dumbbell Incline Fly	3x8,8,8 reps	rest: 60s
Cable Lower Chest Raise	3x12,12,10 reps	rest: 60s
Cable Cross-Over	3x12,12,12 reps	rest: 60s
Dip	3x12,12,12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x12,12,12 reps	rest: 60s

Legs 9 exercises, 54 mins

Rest 0 exercises, 0 min

Back 11 exercises, 1 hr 0 min

Jump Rope	1x1 reps	rest: 10s
Barbell Deadlift	4x10,10,10,10 reps	rest: 60s
Pull-Up	3x12,12,12 reps	rest: 60s
Chin-Up	3x10,10,10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x12,12 reps	rest: 60s
Cable Shoulder Extension	3x12,12,12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	2x12,12 reps	rest: 60s
Cable Seated Row	4x10,8,6,6 reps	rest: 60s
Dumbbell One-Arm Row	4x10,10,10,10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10,10,10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12,12,12 reps	rest: 60s

Sholders 7 exercises, 45 mins

Jump Rope	1x1 reps	rest: 10s
Dumbbell Seated Shoulder Press	5x15,12,8,8,6 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12,12,10,10 reps	rest: 60s
Dumbbell Reverse Fly (Prone)	3x12,12,10 reps	rest: 60s
Barbell Upright Row	3x10,10,10 reps	rest: 60s
Barbell Behind the Back Shrug	4x12,12,10,10 reps	rest: 60s
Machine Seated Calf Raise	4x12,12,12,12 reps	rest: 60s

Arms 8 exercises, 49 mins

Jump Rope	1x1 reps	rest: 10s
EZ Bar Curl	4x10,8,8,8 reps	rest: 60s
Barbell Preacher Curl	3x8,8,8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x10,10,10 reps	rest: 60s
Weighted Tricep Dip	4x15,12,10,10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x15,10,8,8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x12,10,8,8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x15,15,15 reps	rest: 60s

Rest 0 exercises, 0 min

Abs 8 exercises, 1 hr 7 mins

Oblique abs 9 exercises, 1 hr 28 mins

Cable Crunch Kneeling Rotation	3x25 reps	rest: 60s
Abdominal Hip Roll	3x25 reps	rest: 60s
Bench Leg Raise (Supine)	3x25 reps	rest: 60s
Oblique Crunch	3x25 reps	rest: 30s
Decline Bench Leg Raise with Hip Thrust	3x25 reps	rest: 60s
Bench Oblique Crunch	3x25 reps	rest: 60s
Dumbbell Side Bend	3x25 reps	rest: 60s
Parallel Bar Hip Flexion	3x25 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s

stretching 18 exercises, 1 hr 43 mins

Wall Calf Stretch	3x8 reps	rest: 60s
Seated Floor Hamstring Stretch	3x8 reps	rest: 60s
Hamstring Stretch (Supine)	3x8 reps	rest: 60s
Straddle Stretch	3x8 reps	rest: 60s
Iron Cross Stretch	3x8 reps	rest: 60s
Overhead Stretch	3x8 reps	rest: 60s
Shell Stretch	3x8 reps	rest: 60s
Back Stretch	3x8 reps	rest: 60s
Upper Back Stretch	3x8 reps	rest: 60s
Stability Ball Back Stretch	3x8 reps	rest: 60s
Stability Ball Back Stretch	3x8 reps	rest: 60s
Stability Ball Low Back Stretch	3x8 reps	rest: 60s
Tricep Stretch	3x8 reps	rest: 60s
Kneeling Forearm Stretch	3x8 reps	rest: 60s
Chest and Shoulder Stretch	3x8 reps	rest: 60s
Assisted Chest Stretch	3x8 reps	rest: 60s
Shoulder Stretch	3x8 reps	rest: 60s
Upward Stretch	3x8 reps	rest: 60s