msferra

Jan 16th 2014

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Mauro's All Around

DOWNLOADS/VIEWS: 35/1657

RATING: 81 (FROM 5 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 & Biceps 14 exercises, 1 hr 32 mins

Cable Flat Bench Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Hammer Curl	3x8 reps	rest: 60s
Cable Wrist Curl	3x8 reps	rest: 60s
Dumbbell Reverse Concentration Curl	3x8 reps	rest: 60s

Body-Pump & Triceps 7 exercises, 1 hr 41 mins

Aerobics	1x0 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Barbell Tricep Press (Supine)	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Supported Tricep Extension	3x8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 60s

ABS & Cardio 9 exercises, 1 hr 50 mins

Shoulder & Back 14 exercises, 1 hr 30 mins

Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palm in)	3x8 reps	rest: 60s
Stability Ball Back Extension with Rotation	3x8 reps	rest: 60s

Break or Chest & Biceps/Triceps 13 exercises, 1 hr 24 mins

Cable Flat Bench Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Cable Wrist Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Barbell Seated Tricep Extension	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s

Bodypump & Biceps/Triceps 8 exercises, 1 hr 46 mins

Cable Dual Overhead Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Cable Wrist Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Barbell Seated Tricep Extension	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Aerobics	1x0 reps	rest: 60s