topharry123

Dec 6th 2013

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Only the strongest will see it through

DOWNLOADS/VIEWS: 7/1303

RATING: 39 (FROM 3 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest/Back 10 exercises, 1 hr 9 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Decline Bench Press	4x12,10,8,6 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Cable Reverse Crossover	3x12 reps	rest: 60s
	4x12,10,8,6 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x12,10,8,6 reps	rest: 60s
Back Hyperextension	3x25 reps	rest: 60s
	3x25 reps	rest: 60s

Arms 12 exercises, 1 hr 28 mins

Barbell Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Cable Standing Curl	4x12,10,8,6 reps	rest: 60s
Cable One-Arm High Curl	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12,10,8,6 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x25 reps	rest: 60s
	3x25 reps	rest: 60s
	3x25 reps	rest: 60s
Machine Ab Crunch	3x25 reps	rest: 60s

Legs 10 exercises, 1 hr 5 mins

Shoulders/Back 11 exercises, 1 hr 12 mins

Smith Machine Shoulder Press	4x12,10,8,6 reps	rest: 60s
	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Machine Deltoid Raise	3x12 reps	rest: 60s
	4x12,10,8,6 reps	rest: 60s
Calf Machine Shoulder Shrug	4x20,16,12,10 reps	rest: 60s
Smith Machine Bent-Over Row	4x12,10,8,6 reps	rest: 60s
Cable V Bar Pulldown	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Machine Back Extension	4x12,10,8,6 reps	rest: 60s
Air Bike	3x25 reps	rest: 60s

Chest/Arms 12 exercises, 1 hr 28 mins

Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Smith Machine Decline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Barbell Preacher Curl	4x12,10,8,6 reps	rest: 60s
Preacher Curl Machine	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12,10,8,6 reps	rest: 60s
Cable Wrist Curl	3x20 reps	rest: 60s
Cable Reverse Curl	3x20 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Crunch	3x25 reps	rest: 60s