Split, 4 days with legs

DOWNLOADS/VIEWS: 12/2671

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1 - Chest, Biceps & Forearm 11 exercises, 1 hr 6 mins

Barbell Bench Press	3x0 reps	rest: 120s
Machine Fly	3x6 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Bench Crunch	3x0 reps	rest: 90s
Dumbbell One-Arm Zottman Preacher Curl	3x0 reps	rest: 90s
Dumbbell Concentration Curl	3x0 reps	rest: 90s
Dumbbell Bench Press	3x0 reps	rest: 90s
Dumbbell Seated Wrist Curl (Palms Down)	3x0 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x0 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s

Day 2 - Legs & Lower Back 11 exercises, 1 hr 3 mins

Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Machine Hip Abduction	3x0 reps	rest: 60s
Machine Hip Adduction	3x0 reps	rest: 60s
Barbell Romanian Deadlift	3x0 reps	rest: 60s
Single-Leg Kickback	3x0 reps	rest: 60s
Machine Leg Extension	3x0 reps	rest: 60s
Machine Kneeling Leg Curl	3x8 reps	rest: 60s
Barbell Seated Calf Raise	4x8 reps	rest: 60s
Dumbbell Hamstring Curl	3x8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s

Day 3 - Shoulder & ABS 12 exercises, 1 hr 12 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x0 reps	rest: 90s
Decline Crunch	3x0 reps	rest: 90s
Barbell Shrug	3x8 reps	rest: 60s
Cable Front Raise	3x0 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x0 reps	rest: 90s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Cuban Press	3x8 reps	rest: 60s

Day 4 - Back, Triceps & ABS (side) 10 exercises, 56 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Side Bend	3x0 reps	rest: 60s
Cable Shoulder Extension	3x0 reps	rest: 60s
Dumbbell One-Arm Row	3x0 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x0 reps	rest: 60s
Oblique Crunch	3x16 reps	rest: 60s
Cable Shoulder Extension	3x0 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s