Bulking by Muguras

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RATING: 82 (FROM 3 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

- Chose the optimal weight for maximum recommended reps.
- Start with high weight and then decrease.
- Diet: Avoid animal fats.
- Drink plenty of water (min 2 liters a day).
- Sups: L-Carnitine before and after training session. Protein shake after training session. When taking creatine, before training only.

Also, you can take L-Arginine and Tribulus terrestris.

Day 4
Day 2
Day 1
Day 3

Legs and abs 12 exercises, 1 hr 42 mins

Barbell Squat	4x10 reps	rest: 60s
Barbell Lunge	3x20 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Calf Raise	5x30 reps	rest: 60s
Machine Calf Press	3x30 reps	rest: 60s
Scissor Kick	3x20 reps	rest: 60s
Crunch	3x15 reps	rest: 60s
Cross Body Crunch	2x14 reps	rest: 60s
Reach and Catch	3x12 reps	rest: 60s
	3x40 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Chest and Biceps 9 exercises, 1 hr 13 mins

Dumbbell Pullover	4x12 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x12 reps	rest: 60s
Dumbbell Fly	2x12 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x20 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x20 reps	rest: 60s
Cable Standing Curl	2x20 reps	rest: 60s

Sholders and traps 7 exercises, 49 mins

Smith Machine Shoulder Press	4x10 reps	rest: 60s
Smith Machine Rear Shoulder Press	2x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Alternating Front Raise	2x20 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s

Back and treiceps 9 exercises, 1 hr 5 mins

Rear Pull-Up (Wide Grip)	4x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Tricep Kickback	3x12 reps	rest: 60s