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Aug 27th 2019

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Bulking All Over

DOWNLOADS/VIEWS: 37/3329

RATING: 63 (FROM 7 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

intense bulk 6 day week back legs bicep triceps chest calves shoulders for forarms abs core glutes no cardio work

Back & Bicep 9 exercises, 59 mins

Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palms in)	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s

Chest & Triceps 12 exercises, 1 hr 33 mins

Dumbbell Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Dumbbell Decline Bench Press	3x8 reps	rest: 120s
Dumbbell Fly	3x8 reps	rest: 90s
Dumbbell Incline Fly	3x8 reps	rest: 90s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 90s
Dumbbell Tate Press	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 90s
Dumbbell Front Raise	3x8 reps	rest: 60s

Shoulders & Core 14 exercises, 1 hr 54 mins

Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
Dumbbell Shoulder Shrug	3x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 90s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	3x8 reps	rest: 60s
Dumbbell Incline Shoulder Raise	3x8 reps	rest: 60s
Dumbbell Front Incline Raise	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 450s
Dumbbell Side Bend	3x8 reps	rest: 60s
Jackknife Sit-Up	3x8 reps	rest: 60s

shoulder an back 21 exercises, 2 hrs 12 mins

Barbell Bent-Over Row	3x8 reps	rest: 45s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Barbell Incline Bench Pull	3x8 reps	rest: 60s
Barbell Incline Bench Row	3x8 reps	rest: 60s
Barbell Incline Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Incline Shoulder Raise	3x8 reps	rest: 60s
Barbell Pullover	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	1x8 reps	rest: 60s
Dumbbell One-Arm Incline Lateral Raise	2x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s

Leg Day 12 exercises, 1 hr 21 mins

BURNOUT DAY 19 exercises, 2 hrs 4 mins

Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Kneeling Squat	3x8 reps	rest: 60s
Forward Step-Up	3x8 reps	rest: 60s