3 Day Split

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RATING: 89 (FROM 3 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is an INTENSE workout not like the high reps light weight workouts that leave you bored unfocused, and feeling as tho you cheated yourself. This will keep you focused. Use 80% of your max for each rep, Good Luck.

Monday
Wednesday
Friday

Chest & Tricep 10 exercises, 1 hr 26 mins

Barbell Incline Bench Press	5x5 reps	rest: 60s
Barbell Bench Press	5x5 reps	rest: 60s
Barbell Decline Bench Press	5x5 reps	rest: 60s
Machine Fly	5x5 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x5 reps	rest: 60s
Dip	5x5 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	5x5 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	5x5 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	5x5 reps	rest: 60s
Cable Cross-Over	5x5 reps	rest: 60s

Back & Bicep 8 exercises, 1 hr 8 mins

Pull-Up	5x5 reps	rest: 60s
Barbell Bent-Over Row	5x5 reps	rest: 60s
Cable Seated Row	5x5 reps	rest: 60s
Dumbbell Incline Curl	5x5 reps	rest: 60s
Dumbbell Incline Hammer Curl	5x5 reps	rest: 60s
Preacher Curl Machine	5x5 reps	rest: 60s
Cable Rope Hammer Curl	5x5 reps	rest: 60s
Machine Lat Pulldown	5x5 reps	rest: 60s

Shoulders & Forearms & Legs 15 exercises, 2 hrs 29 mins

Barbell Shoulder Press	5x5 reps	rest: 60s
Dumbbell Lateral Raise	5x5 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x5 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	5x5 reps	rest: 60s
Dumbbell Shoulder Shrug	5x5 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	5x5 reps	rest: 60s
Cable One-Arm Reverse Curl	5x5 reps	rest: 60s
Machine Reverse Fly	5x5 reps	rest: 60s
Barbell Squat	5x5 reps	rest: 60s
Dumbbell Lunge	10x3 reps	rest: 60s
Machine Leg Extension	5x5 reps	rest: 60s
Machine Seated Calf Raise	12x3 reps	rest: 60s
Machine Leg Extension	5x5 reps	rest: 60s
Machine Calf Raise	12x3 reps	rest: 60s
Machine Single-Leg Curl	5x5 reps	rest: 60s