Weskokigen

Jan 2nd 2014

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Beginner 5-day (8/2013 update)

DOWNLOADS/VIEWS: 69/2144

RATING: 87 (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

By weskokigen. Simple routine that targets all essential muscle groups.

Chest & Biceps 11 exercises, 1 hr 15 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 60s
EZ Bar Seated Curl (Close Grip)	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Dumbbell Decline Press	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x8 reps	rest: 60s
Machine Incline Chest Press	3x8 reps	rest: 60s

Chest & Biceps + 7 exercises, 47 mins

Cable One-Arm Bicep Curl	3x10 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Preacher Curl	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s

Shoulder & triceps 11 exercises, 1 hr 14 mins

Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Tricep Push-Up	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s

Shoulders & Triceps + 2 exercises, 12 mins

	Barbell Upright Row	3x8 reps	rest: 60s
	Tricep Push-Up	3x8 reps	rest: 60s

Back & abs 8 exercises, 58 mins

Legs and Glutes 6 exercises, 42 mins

deload 5 exercises, 31 mins