dineshy2000

Jul 16th 2019

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KY-MYBOLLYWOODBODY- Advance

DOWNLOADS/VIEWS: 10/1013

RATING: 79 (FROM 2 JEFIT MEMBERS)

4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Ad-C1-1.Complete CHEST WORKOUT 6 exercises, 54 mins

Ad-C1-2.Complete WORKOUT for MASS BACK 7 exercises, 1 hr 8 mins

Pull-Up	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Seated Row	5x24 reps	rest: 60s
Barbell Bent-Over Row	5x12 reps	rest: 60s
Dumbbell One-Arm Row	3x20 reps	rest: 60s
Barbell Deadlift	3x12 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 30s

Ad-C1-3.Advanced Level Killer ARM 9 exercises, 1 hr 18 mins

Cable Tricep Pushdown (Rope)	5x15 reps	rest: 60s
Bench Dip	3x20 reps	rest: 60s
Dumbbell Seated Tricep Press	3x20 reps	rest: 60s
Barbell Bench Press (Close Grip)	2x25 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 30s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope Hammer Curl	5x20 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 30s

Ad-C1-4.Advance Level SHOULDER 9 exercises, 1 hr 25 mins

Dumbbell Seated Arnold Press	3x20 reps	rest: 60s
Barbell Push Press	8x8 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x15 reps	rest: 60s
Cable Upright Row	3x33 reps	rest: 60s
Dumbbell Reverse Fly	5x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 30s
Smith Machine Shrug	5x8 reps	rest: 30s
	4x10 reps	rest: 30s

Ad-C1-5.Best LEG WORKOUT for MASS 5 exercises, 1 hr 16 mins

Ad-C2-1.Advance BACK WORKOUT Gym 7 exercises, 1 hr 3 mins

Cable Front Lat Pulldown (Close Grip)	3x15 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
T Bar Row	5x15 reps	rest: 60s
Barbell Bent-Over Row	5x15 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s

Ad-C2-2.Complete SHOULDER Gym 8 exercises, 1 hr 16 mins

Machine Shoulder Press	5x20 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x20 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	5x15 reps	rest: 60s
Cable Reverse Fly	3x20 reps	rest: 60s
Dumbbell Shoulder Shrug	5x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Barbell Shoulder Press	3x10 reps	rest: 30s
Smith Machine Shrug	4x8 reps	rest: 30s

Ad-C2-3.MAXIMUM ARM PUMP Workout 10 exercises, 1 hr 14 mins

Cable Shoulder Extension	5x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x10 reps	rest: 30s
Dumbbell Seated Tricep Press	4x12 reps	rest: 60s
Cable High Pulley Tricep Extension	3x15 reps	rest: 30s
Cable Shoulder Extension	1x100 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Incline Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Spider Curl	3x15 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 30s
	3x10 reps	rest: 30s

Ad-C2-4.Killer CHEST WORKOUT 6 exercises, 1 hr 10 mins

Smith Machine Bench Press	4x12 reps	rest: 60s
Dumbbell Fly	3x20 reps	rest: 60s
Dumbbell Incline Bench Press	5x10 reps	rest: 60s
Cable Cross-Over	5x20 reps	rest: 60s
Barbell Decline Bench Press	2x50 reps	rest: 60s
Barbell Incline Bench Press	4x12 reps	rest: 60s

Ad-C2-5.LEG Workout From HELL 14 exercises, 1 hr 41 mins

Ad-C3-1.CRAZY Chest workout 4 exercises, 46 mins

Cable Cross-Over	5x20 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Fly	4x15 reps	rest: 60s
Machine Inner Chest Press	4x15 reps	rest: 60s

Ad-C3-2.Bicep Tricep Workout 7 exercises, 1 hr 5 mins

Dumbbell Alternating Seated Curl	5x8 reps	rest: 60s
Cable Rope Hammer Curl	3x20 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x12 reps	rest: 60s
Cable Dual Overhead Curl	3x15 reps	rest: 60s
Machine Seated Tricep Dip	5x15 reps	rest: 60s
Barbell Tricep Press (Supine)	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x15 reps	rest: 60s

Ad-C3-3.Thick BACK WORKOUT 6 exercises, 53 mins

Ad-C3-4.Complete SHOULDER MASS 10 exercises, 1 hr 35 mins

Weight Plate Front Raise	4x25 reps	rest: 60s
Dumbbell Seated One-Arm Shoulder Press	4x12 reps	rest: 60s
Barbell Push Press	6x12 reps	rest: 60s
Cable One-Arm Lateral Raise	3x15 reps	rest: 60s
Dumbbell Bent-Over Raise	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	5x20 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 30s
Smith Machine Shrug	5x8 reps	rest: 60s
	4x10 reps	rest: 30s
	3x12 reps	rest: 30s

Ad-C3-5.Gain SIZE by doing LEG 7 exercises, 1 hr 34 mins