JohnA.

Dec 9th 2014

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New Muscle Building Training

DOWNLOADS/VIEWS: 92/5101

RATING: 55 (FROM 28 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Abs 10 exercises, 1 hr 5 mins

Barbell Bench Press	4x10,8,6,4 reps	rest: 60s
Dumbbell Incline Bench Press	4x10,8,6,4 reps	rest: 60s
Dumbbell Pullover	4x10,8,6,4 reps	rest: 60s
Cable Cross-Over	4x10,8,6,4 reps	rest: 60s
Cable Lower Chest Raise	4x10,8,6,4 reps	rest: 60s
Dumbbell Bench Press	4x10,8,6,4 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Cable Side Bend	3x12 reps	rest: 60s
Cable Wood Chop	3x12 reps	rest: 60s
Cable Lying Crunch	3x12 reps	rest: 60s

Back 7 exercises, 40 mins

Arms and Abs 13 exercises, 1 hr 31 mins

	4x21 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12,10,8,6 reps	rest: 60s
Cable Dual Overhead Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Spider Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Tricep Press	4x12,10,8,6 reps	rest: 60s
EZ Bar Tricep Extension	4x12,10,8,6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12,10,8,6 reps	rest: 60s
Dip	4x15 reps	rest: 60s
Barbell Preacher Curl (Overhand)	4x10,8,6,4 reps	rest: 60s
Dumbbell Seated Wrist Curl	4x21 reps	rest: 60s
Hanging Pike	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Dragon Flag	3x8 reps	rest: 60s

Shoulders 7 exercises, 40 mins

Barbell Upright Row	4x10,8,6,4 reps	rest: 60s
Barbell Shoulder Press	4x10,8,6,4 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x10,8,6,4 reps	rest: 60s
Dumbbell Lateral Raise	4x10,8,6,4 reps	rest: 60s
Machine Reverse Fly	4x10,8,6,4 reps	rest: 60s
Leverage Machine Shrug	4x10,8,6,4 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10,8,6,4 reps	rest: 60s

Legs and Abs 11 exercises, 1 hr 29 mins

Barbell Deep Squat	4x12,10,8,6 reps	rest: 60s
Machine Leg Press	4x12,10,8,6 reps	rest: 60s
Machine Single-Leg Extension	4x12,10,8,6 reps	rest: 60s
Machine Kneeling Leg Curl	4x12,10,8,6 reps	rest: 60s
Donkey Calf Raise	4x15 reps	rest: 60s
Hack Calf Raise	4x15 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	4x15 reps	rest: 60s
Dumbbell Walking Lunge	4x8 reps	rest: 60s
Weight Plate Russian Twist	4x15 reps	rest: 60s
Bench Weighted Decline Crunch	3x20 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	4x15 reps	rest: 60s