naarvay

Dec 2nd 2013

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Nate, Nick, and Brian - GET BIG!

DOWNLOADS/VIEWS: 22/1953

RATING: 37 (FROM 9 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

GET BIG BABY!!!

Chest & Tricep 9 exercises, 1 hr 5 mins

Barbell Decline Bench Press	4x8 reps	rest: 45s
EZ Bar Tricep Extension	4x8 reps	rest: 45s
Dumbbell Incline Bench Press	4x8 reps	rest: 45s
Dumbbell Press (Close Grip)	4x8 reps	rest: 45s
Machine Fly	4x8 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 45s
Machine Bench Press	4x8 reps	rest: 45s
Cable One-Arm Tricep Extension	4x8 reps	rest: 45s
Dip	4x8 reps	rest: 45s

Back & Bicep 9 exercises, 1 hr 6 mins

Machine Lat Pulldown	4x8 reps	rest: 45s
Dumbbell Seated Curl	4x8 reps	rest: 45s
T Bar Row	4x8 reps	rest: 45s
Dumbbell Alternating Seated Curl	4x8 reps	rest: 45s
Dumbbell One-Arm Row	4x8 reps	rest: 45s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 45s
Cable Shoulder Extension	4x8 reps	rest: 45s
EZ Bar Seated Curl (Close Grip)	4x8 reps	rest: 45s
Pull-Up	4x8 reps	rest: 45s

Shoulders 7 exercises, 49 mins

Barbell Push Press Behind the Neck	4x8 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 45s
Dumbbell Lateral Raise	4x8 reps	rest: 45s
Dumbbell Upright Row	4x8 reps	rest: 45s
Barbell Shrug	4x8 reps	rest: 45s
Dumbbell Front Raise	4x8 reps	rest: 45s
Machine Shoulder Press	4x8 reps	rest: 45s

Chest & Back 8 exercises, 58 mins

Arms 9 exercises, 1 hr 6 mins

EZ Bar Close Grip Curl	4x8 reps	rest: 45s
EZ Bar Curl (Reverse Grip)	4x8 reps	rest: 45s
EZ Bar French Press	4x8 reps	rest: 45s
Dumbbell Concentration Curl	4x8 reps	rest: 45s
Dumbbell Supinated One-Arm Wrist Curl	4x8 reps	rest: 45s
Dumbbell Tricep Extension (Supine)	4x8 reps	rest: 45s
Dumbbell Bicep Curl	4x8 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 45s
Preacher Curl Machine	4x8 reps	rest: 45s

Legs 8 exercises, 1 hr 13 mins

Abs, Cardio 5 exercises, 1 hr 5 mins