scjmill2

Oct 28th 2019

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Yaad Fitness

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RATING: 24 (FROM 9 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

The 6 Day Muscle Mass Split When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday : - This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics. Tuesday : - On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday : - Arms days are important on building size and strength through explosive moments and heavy weight. Thursday : - Rest day to prepare for weekend of heavy shoulders/back/chest/arms Friday : - It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : - Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina. Sunday : - Rest This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set. You can also set this routine to either a Day of the Week type of routine or Numerical Day based.

Chest and Back 11 exercises, 1 hr 14 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	4x12,10,8,6 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s

Legs and Abs 11 exercises, 1 hr 10 mins

Barbell Squat	4x12,10,8,6 reps	rest: 60s
Machine Leg Press	4x12,10,8,6 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
Barbell Lunge	4x12,10,8,6 reps	rest: 60s
Machine Seated Calf Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Side Bend	4x20,20,20,20 reps	rest: 60s
Weight Plate Russian Twist	4x8 reps	rest: 60s
Cable Rotational Crunch (Kneeling)	4x8 reps	rest: 60s
Stability Ball Crunch	4x8 reps	rest: 60s
Stability Ball Crunch	4x8 reps	rest: 60s

Arms 11 exercises, 1 hr 13 mins

EZ Bar Close Grip Curl	4x8 reps	rest: 60s
Barbell Spider Curl	4x8 reps	rest: 60s
Dumbbell Bicep Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Zottman Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Concentration Curl	4x12,10,8,6 reps	rest: 60s
Barbell Tricep Extension	4x12,10,8,6 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 60s
Barbell Seated Tricep Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Tricep Extension	4x12,10,8,6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s

Full Body 14 exercises, 1 hr 36 mins

Dumbbell Seated Arnold Press	2x8 reps	rest: 60s
Barbell Upright Row	2x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x8 reps	rest: 60s
Barbell Bench Press	2x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	4x8 reps	rest: 60s
Back Hyperextension	4x8 reps	rest: 60s
Cable Kneeling Crunch	4x8 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Stability Ball Crunch	4x8 reps	rest: 60s
Stability Ball Crunch	4x8 reps	rest: 60s
Alternating Heel Touch	4x8 reps	rest: 60s

Shoulders and Back 10 exercises, 1 hr 4 mins

Dumbbell Seated Arnold Press	4x12,10,8,6 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12,10,8,6 reps	rest: 60s
Barbell Military Press (Seated)	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	4x12,10,8,6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,8,6 reps	rest: 60s
Cable Elevated Row	4x8 reps	rest: 60s

Chest and Legs 10 exercises, 1 hr 8 mins

Barbell Bench Press	4x10,8,6,4 reps	rest: 60s
Dip	4x10,20,30,40 reps	rest: 60s
Barbell Squat	4x12,10,8,6 reps	rest: 60s
Machine Leg Press	4x12,10,8,6 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Decline Bench Press	4x8 reps	rest: 60s
Barbell Decline Bench Press (Wide Grip)	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s