SUMMER (Push/Pull/Legs/Full body

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RATING: 59 (FROM 35 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

PUSH (9 exercices/8-9 REPS) 11 exercises, 1 hr 12 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Front Raise	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Kickback	3x8 reps	rest: 60s

PULL (8 exercices/8-9 REPS) 8 exercises, 56 mins

Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Machine Lat Pulldown	4x8 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Barbell Spider Curl	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s

LEGS/GLUTES (8-9 REPS) 8 exercises, 1 hr 48 mins

FULL BODY (10 REPS) 7 exercises, 52 mins

Barbell Bent-Over Row (Reverse Grip)	4x8 reps	rest: 60s
Machine Bench Press	4x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Bench Crunch	4x8 reps	rest: 60s
Dumbbell Side Bend	4x8 reps	rest: 60s