Jesusroxmehsox

Dec 6th 2013

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Time to get Swollen

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RATING: 56 (FROM 7 JEFIT MEMBERS)

6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine focuses on getting bigger AND stronger. It is seven days of lifting, but rest days should be added in between as necessary. So, your workout week might be 9 days long. The first time you do each muscle group, lift heavy (80% of max) with 3-6 reps. The next time you lift that muscle group, lift lighter (60% of max) with 8-12 reps; this will help make you stronger and gain some size. Abs and cardio may be swapped out and/or removed depending on your goals.

Chest, Back, abs, cardio 10 exercises, 1 hr 36 mins

Barbell Deadlift	3x6 reps	rest: 90s
Barbell Incline Bench Press	3x6 reps	rest: 90s
Smith Machine Bent-Over Row	3x6 reps	rest: 90s
Barbell Decline Bench Press	3x6 reps	rest: 90s
Cable Seated Row	3x6 reps	rest: 90s
Barbell Bench Press	3x6 reps	rest: 90s
Hanging Pike	4x8 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 60s
Air Bike	1x20 reps	rest: 60s
Step Machine	0x0 reps	rest: 30s

Quads, Hams 6 exercises, 1 hr 19 mins

Barbell Deep Squat	6x6 reps	rest: 90s
Machine Seated Leg Curl	4x6 reps	rest: 90s
Smith Machine Stiff-Leg Deadlift	3x6 reps	rest: 90s
Dumbbell Lunge	3x6 reps	rest: 90s
Dumbbell Single-Leg Squat	3x6 reps	rest: 90s
Step Machine	0x0 reps	rest: 30s

Shoulders, Calves, Abs, Cardio 10 exercises, 1 hr 42 mins

Dumbbell Shoulder Press	4x6 reps	rest: 90s
Smith Machine Upright Row	4x6 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 90s
Dumbbell Reverse Fly	3x10 reps	rest: 90s
Dumbbell Shoulder Shrug	1x25 reps	rest: 90s
Calf Press On Leg Press	3x8 reps	rest: 60s
Hanging Pike	4x8 reps	rest: 60s
Machine Ab Crunch	4x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 30s

Arms, Cardio 9 exercises, 1 hr 40 mins

Smith Machine Bench Press (Close Grip)	4x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 90s
Dumbbell Press (Close Grip)	3x8 reps	rest: 90s
Dumbbell Bicep Curl	8x8 reps	rest: 60s
Dumbbell One-Arm Bicep Curl (Prone)	3x8 reps	rest: 60s
Step Machine	3x8 reps	rest: 30s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s

Chest, Back, abs, cardio 9 exercises, 1 hr 42 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Cable Seated Row	3x8 reps	rest: 90s
Smith Machine Decline Bench Press	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Dumbbell Bench Press	3x8 reps	rest: 90s
Pull-Up	4x8 reps	rest: 90s
Hanging Pike	4x8 reps	rest: 90s
Machine Ab Crunch	4x8 reps	rest: 90s
Step Machine	0x0 reps	rest: 30s

Quads, Hams, Calves 4 exercises, 42 mins

Barbell Deep Squat	5x8 reps	rest: 90s
Machine Seated Leg Curl	4x8 reps	rest: 90s
Machine Leg Press	4x8 reps	rest: 90s
Calf Press On Leg Press	4x8 reps	rest: 90s

Arms 6 exercises, 38 mins

Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s