DollaBill

Feb 28th 2015

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DollaBill's Spartan-like routine

DOWNLOADS/VIEWS: 50/2584

RATING: 91 (FROM 5 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Beast Mode.

Chest, Back, Abs 10 exercises, 1 hr 36 mins

Arms, Shoulders, Abs 11 exercises, 1 hr 55 mins

Rocky Pull-Up (Hammer Grip)	4x12 reps	rest: 60s
Dip	4x15 reps	rest: 60s
Barbell Curl	4x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x15 reps	rest: 60s
Barbell Preacher Curl (Overhand)	4x15 reps	rest: 60s
Wrist Circles	4x15 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x15 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	4x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 60s
Bench Weighted Decline Crunch	5x15 reps	rest: 60s
Weighted Hanging Knee Raise	5x15 reps	rest: 60s

Legs, Lower Back, Abs 10 exercises, 1 hr 43 mins

Chin-Up (Close Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Machine Leg Press	4x15 reps	rest: 60s
Machine Seated Leg Curl	5x15 reps	rest: 60s
Dumbbell Lunge	4x12 reps	rest: 60s
Barbell Squat	4x12 reps	rest: 60s
Machine Seated Calf Raise	5x12 reps	rest: 60s
Machine Single-Leg Calf Press	5x12 reps	rest: 60s
Parallel Bar Leg Raise	4x15 reps	rest: 60s
Hanging Pike	4x15 reps	rest: 60s

Cardio, Chest, Abs 10 exercises, 1 hr 40 mins

Back, Arms, Shoulders, Abs 10 exercises, 1 hr 41 mins

Pull-Up (Hammer Grip)	3x12 reps	rest: 60s
Dip	5x12 reps	rest: 60s
Barbell Good Morning	3x12 reps	rest: 60s
Dumbbell Alternating Seated Curl	5x15 reps	rest: 60s
Dumbbell Seated One-Arm Wrist Curl	5x15 reps	rest: 60s
Machine Leg Press	5x15 reps	rest: 60s
Barbell Incline Shoulder Raise	3x15 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x12 reps	rest: 60s
Cable Wood Chop	3x12 reps	rest: 60s
Barbell Standing Calf Raise	5x15 reps	rest: 60s

Cardio, Abs, Legs 8 exercises, 1 hr 51 mins