P.H.U.L.(Upper/Lower/Hypertrophy)

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RATING: 89 (FROM 3 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Strength and Bulking
Cutting and Fat loss

Upper Body 8 exercises, 48 mins

Barbell Bench Press	3x6,8,10 reps	rest: 120s
Barbell Bent-Over Row	3x6,8,10 reps	rest: 90s
Dumbbell Incline Bench Press	3x6,8,10 reps	rest: 90s
Dumbbell Hammer Curl	3x6,8,10 reps	rest: 60s
Barbell Military Press	3x6,8,10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x6,8,10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x6,8,10 reps	rest: 90s
EZ Bar Curl	2x6,8,10 reps	rest: 60s

Lower Body 7 exercises, 1 hr 2 mins

Upper Body(Hypertrophy) 7 exercises, 58 mins

Barbell Incline Bench Press	3x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 120s
Dumbbell One-Arm Row	3x10 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 90s
Cable Shoulder Extension	3x12 reps	rest: 45s
Barbell Curl	2x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 120s

Lower Body(Hypertrophy) 6 exercises, 37 mins

Abs & Forerams 6 exercises, 40 mins

Hanging Leg Raise	3x8 reps	rest: 90s
Cable Upward Chop	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s

Upper (Hypertrophy) New 7 exercises, 55 mins

Machine Assisted Dip	3x8 reps	rest: 120s
Cable Cross-Over	3x8 reps	rest: 120s
Dumbbell Shoulder Shrug	3x8 reps	rest: 90s
Dumbbell Incline Bench Row	3x8 reps	rest: 120s
Cable Reverse Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x12 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 45s