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MI40 Phase I by Ben Pakulski

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate

Tags :

Description

Adding my paid plan to Jefit for use in the gym.

Monday

Chest Front Delts Biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Incline Close Grip Bench Press

40 sec

10

4

Progress Chart

Barbell Incline Bench Press

40 sec

10

4

Progress Chart

Dumbbell Fly

40 sec

15

4

Progress Chart

Cable Cross Over

40 sec

15

3

Progress Chart

Plyo Push-Up

40 sec

21

3

Progress Chart

Weight Plate Front Raise

40 sec

12

3

Progress Chart

Dumbbell One Arm Standing Curl

40 sec

12

4

Progress Chart

Barbell Spider Curl

40 sec

8

7

Progress Chart

Step Machine

60 min

-

-

Progress Chart

Tuesday

Back Rear Delts Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Seated Row

40 sec

10

4

Progress Chart

Barbell Bent Over Row

40 sec

10

6

Progress Chart

Machine Assisted Pull Up

40 sec

10

7

Progress Chart

Cable Rope Lat Pull Down

40 sec

10

4

Progress Chart

Cable Bent Over Low Pulley Lateral

40 sec

10

7

Progress Chart

Dumbbell Bent Over Reverse Fly

40 sec

10

4

Progress Chart

Cable Rope Triceps Pushdown

40 sec

15

3

Progress Chart

EZ Bar Decline Triceps Extension

40 sec

7

3

Progress Chart

Wednesday

Quads Hams

Muscle

Exercise Name

Timer

Reps

Sets

Track

Leg Extensions

40 sec

7

3

Progress Chart

Leg Press Machine With One Leg

40 sec

21

3

Progress Chart

Barbell Full Squat

40 sec

14

4

Progress Chart

Leg Press

80 sec

10

4

Progress Chart

Seated Leg Curl

40 sec

21

3

Progress Chart

Lying Leg Curls

40 sec

7

4

Progress Chart

Thursday

Biceps, Chest Side Delts Front Delts

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Preacher Curl

40 sec

7

4

Progress Chart

Dumbbell Incline Curl

40 sec

7

5

Progress Chart

Dumbbell Incline Bench Press

40 sec

12

4

Progress Chart

Cable One Arm High Curl

40 sec

15

4

Progress Chart

Machine Decline Chest Press

40 sec

12

4

Progress Chart

Dumbbell Lying Rear Lateral Raise

40 sec

12

3

Progress Chart

Cable Bent Over Low Pulley Lateral

40 sec

12

3

Progress Chart

Cable One Arm Lateral Raise

40 sec

12

3

Progress Chart

Friday

Triceps Back

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Lying Triceps Extension

80 sec

7

7

Progress Chart

Cable Rope Overhead Triceps Extension

40 sec

8

3

Progress Chart

Bench Dip

40 sec

8

3

Progress Chart

Barbell Deadlift

40 sec

8

6

Progress Chart

Pull Ups

40 sec

10

4

Progress Chart

Reverse Grip Machine Lat Pull Down

40 sec

14

4

Progress Chart

Reverse Grip Vertical Row

40 sec

3

3

Progress Chart

Saturday

Hams Quads

Muscle

Exercise Name

Timer

Reps

Sets

Track

Lying Leg Curls

80 sec

7

7

Progress Chart

Dumbbell Squat

40 sec

14

4

Progress Chart

Dumbbell Squat To A Bench

40 sec

14

4

Progress Chart

Hyperextensions - Back Extensions

40 sec

14

4

Progress Chart

Barbell Stiff-Legged Deadlift

40 sec

21

4

Progress Chart

Dumbbell Step Ups

80 sec

21

4

Progress Chart