rdernbach

Dec 10th 2014

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Bulking - Chest and Back X2

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RATING: 46 (FROM 9 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is an overall bulking routine with double days on chest/back. Each workout takes about 40 min to an hour and then I usually do cardio intervals and a little ab work to finish it off.

Chest and Back 8 exercises, 1 hr 4 mins

Leverage Incline Chest Press	5x14,12,8,8,8 reps	rest: 60s
Pull-Up	5x10 reps	rest: 60s
Barbell Bench Press	5x14,12,8,8,8 reps	rest: 60s
Dumbbell Bent-Over Row	5x12 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Machine Lat Pulldown	3x12 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
	3x15 reps	rest: 60s

Arms 9 exercises, 1 hr 22 mins

Barbell Bench Press (Close Grip)	2x15 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x20 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Dumbbell Seated Curl	4x12 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	3x15 reps	rest: 60s
EZ Bar Curl	3x15 reps	rest: 60s

Legs 9 exercises, 1 hr 14 mins

Barbell Deep Squat	2x12 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Dumbbell Plie Squat	4x15 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x12 reps	rest: 60s
Bodyweight Calf Raise	4x50 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Mountain Climber	3x20 reps	rest: 60s

Chest and Back 11 exercises, 1 hr 26 mins

Smith Machine Decline Bench Press	3x15 reps	rest: 60s
Smith Machine Decline Bench Press	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Bench Push-Up	3x15 reps	rest: 60s
Cable Elevated Row	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Pull-Up	3x15 reps	rest: 60s
Leverage Chest Press	3x12 reps	rest: 45s
Cable Reverse Crossover	3x12 reps	rest: 60s
Cable Lower Chest Raise	3x12 reps	rest: 60s
Dumbbell Pullover on Stability Ball	3x20 reps	rest: 60s

Shoulders 6 exercises, 53 mins

Dumbbell Seated Bent-Over Reverse Fly	4x15 reps	rest: 60s
Cable One-Arm Lateral Raise	4x12 reps	rest: 60s
Machine Shoulder Press	4x10 reps	rest: 60s
Machine Reverse Fly	3x15 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s

Abs/Cardio 5 exercises, 34 mins

Cable Kneeling Crunch	4x25 reps	rest: 45s
Cable One-Arm Side Bend	3x12 reps	rest: 45s
Hanging Leg Raise	3x12 reps	rest: 45s
Decline Bench Weighted Twist	3x10 reps	rest: 45s
Plank	3x8 reps	rest: 45s