gymhussy

Dec 10th 2014

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DOWNLOADS/VIEWS: 9/1295

RATING: 45 (FROM 8 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

biceps n lats 17 exercises, 2 hrs 1 min

Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Incline Curl	3x10 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s
Cable Dual Overhead Curl	3x10 reps	rest: 60s
Chin-Up	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Dual Cable Triceps Extension	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Cable Bicep Curl (Supine)	3x10 reps	rest: 60s

Abs 12 exercises, 1 hr 22 mins

shoulder 20 exercises, 2 hrs 22 mins

Smith Machine Shoulder Press	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Smith Machine Shoulder Press	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Dumbbell Cuban Press	3x10 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x10 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 60s
Barbell Bradford Rocky Press	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Upright Row	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Barbell Rear Press	3x10 reps	rest: 60s
Barbell Rack Delivery	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	3x10 reps	rest: 60s
Weight Plate Front Raise	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Handstand Push-Up	3x10 reps	rest: 60s
Cable Internal Rotation	3x10 reps	rest: 60s

back and cardio 16 exercises, 1 hr 51 mins

Barbell Deadlift	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell Incline Bench Row	3x10 reps	rest: 60s
Barbell Row	3x10 reps	rest: 60s
Smith Machine Good Morning	3x10 reps	rest: 60s
Dumbbell Bent-Over Row (Palms in)	3x10 reps	rest: 60s
Dumbbell Deadlift	3x10 reps	rest: 60s
Barbell Pullover	3x10 reps	rest: 60s
Cable Lateral Raise	3x10 reps	rest: 60s
Cable Reverse Crossover	3x10 reps	rest: 60s
Leverage Machine High Row	3x10 reps	rest: 60s
Leverage Machine Iso Row	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Back Extension	3x10 reps	rest: 60s

chest n tricep 25 exercises, 2 hrs 57 mins

Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Decline Tricep Extension	3x10 reps	rest: 60s
Smith Machine Decline Bench Press	3x10 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x10 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x10 reps	rest: 60s
Barbell Overhead Tricep Extension	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Leverage Chest Press	3x10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Machine Bench Press	3x10 reps	rest: 60s
Machine Dip	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Machine Tricep Extension	3x10 reps	rest: 60s
Clap Push-Up	3x10 reps	rest: 60s

legs 23 exercises, 2 hrs 41 mins

Band Calf Raise	3x10 reps	rest: 60s
Dumbbell Squat	3x10 reps	rest: 60s
Smith Machine Squat	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Kettlebell Front Squat	3x10 reps	rest: 60s
Machine Hip Abduction	3x10 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Hack Squat	3x10 reps	rest: 60s
Machine Leg Press (Wide Stance)	3x10 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x10 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x10 reps	rest: 60s
Dumbbell Iron Cross	3x10 reps	rest: 60s
Barbell Sumo Deadlift	3x10 reps	rest: 60s
Barbell Hack Squat	3x10 reps	rest: 60s
Dumbbell Single-Leg Calf Raise	3x10 reps	rest: 60s
Barbell Jefferson Squat	3x10 reps	rest: 60s
Dumbbell Step-Up	3x10 reps	rest: 60s
Barbell Front Squat	3x10 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Cable Standing Leg Curl	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s