Strong&Mass

DOWNLOADS/VIEWS: 44/5156

RATING: 91 (FROM 15 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

3 month

Legs+Shoulders 5 exercises, 50 mins

Treadmill Running	0x0 reps	rest: 5s
Machine Leg Press	5x10 reps	rest: 60s
Barbell Front Squat	5x10 reps	rest: 60s
Smith Machine Rear Shoulder Press	5x10 reps	rest: 60s
Dumbbell Shoulder Abduction	5x10 reps	rest: 60s

str.Chest+Triceps 5 exercises, 46 mins

Treadmill Running	0x0 reps	rest: 5s
Barbell Bench Press	4x6 reps	rest: 90s
Leverage Decline Chest Press	4x6 reps	rest: 90s
Barbell Bench Press (Close Grip)	5x10 reps	rest: 60s
Cable Shoulder Extension	5x10 reps	rest: 60s

Back+str.Biceps 5 exercises, 47 mins

Treadmill Running	0x0 reps	rest: 5s
Gironda Sternum Pull-Up	5x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
Barbell Curl	4x6 reps	rest: 90s
Dumbbell Alternating Incline Curl	4x6 reps	rest: 90s

str.Legs+Shoulders 5 exercises, 47 mins

Treadmill Running	0x0 reps	rest: 5s
Machine Leg Press	4x6 reps	rest: 90s
Barbell Front Squat	4x6 reps	rest: 90s
Smith Machine Rear Shoulder Press	5x10 reps	rest: 60s
Dumbbell Shoulder Abduction	5x10 reps	rest: 60s

Chest+str.Triceps 5 exercises, 46 mins

Treadmill Running	0x0 reps	rest: 5s
Barbell Bench Press	5x10 reps	rest: 60s
Leverage Decline Chest Press	5x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x6 reps	rest: 90s
Cable Shoulder Extension	4x6 reps	rest: 90s

Back+Biceps 5 exercises, 50 mins

Treadmill Running	0x0 reps	rest: 5s
Gironda Sternum Pull-Up	5x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
Barbell Curl	5x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	5x10 reps	rest: 60s

Legs+str.Shoulders 5 exercises, 48 mins

Treadmill Running	0x0 reps	rest: 5s
Machine Leg Press	5x10 reps	rest: 60s
Barbell Front Squat	5x10 reps	rest: 60s
Smith Machine Rear Shoulder Press	4x6 reps	rest: 90s
Dumbbell Shoulder Abduction	4x6 reps	rest: 90s

Chest+Triceps 5 exercises, 49 mins

Treadmill Running	0x0 reps	rest: 5s
Barbell Bench Press	5x10 reps	rest: 60s
Leverage Decline Chest Press	5x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x10 reps	rest: 60s
Cable Shoulder Extension	5x10 reps	rest: 60s

str.Back+Biceps 5 exercises, 47 mins

Treadmill Running	0x0 reps	rest: 5s
Gironda Sternum Pull-Up	4x6 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x6 reps	rest: 90s
Barbell Curl	5x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	5x10 reps	rest: 60s