Jason3357

Feb 20th 2014

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JWill 6 day Muscle Mass Split

DOWNLOADS/VIEWS: 77/3442

RATING: 88 (FROM 4 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Beast Mode...total body...mass growth

Chest and Back 9 exercises, 56 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	4x12 reps	rest: 60s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Machine Lat Pulldown	4x12,10,8,6 reps	rest: 60s
Dumbbell Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x12,10,8,6 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,8,6 reps	rest: 60s
Machine Fly	4x12,10,8,6 reps	rest: 60s

Arms 9 exercises, 56 mins

Smith Machine Shrug	4x12,10,8,6 reps	rest: 60s
Barbell Curl	4x12,10,8,6 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x12,10,8,6 reps	rest: 60s
Barbell Shoulder Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Hammer Curl	4x12,10,8,6 reps	rest: 60s
Cable Shoulder Extension	4x12,10,8,6 reps	rest: 60s
Smith Machine Upright Row	4x12,10,8,6 reps	rest: 60s
Dumbbell Zottman Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x12 reps	rest: 60s

Legs and Glutes 10 exercises, 1 hr 6 mins

Barbell Step-Up	4x12,10,8,6 reps	rest: 60s
Barbell Squat	4x12,10,8,6 reps	rest: 90s
Machine Calf Raise	4x12,10,8,6 reps	rest: 60s
Barbell Lunge	4x12,10,8,6 reps	rest: 90s
Machine Leg Press (Wide Stance)	4x12,10,8,6 reps	rest: 90s
Calf Press On Leg Press	4x12,10,8,6 reps	rest: 60s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 60s
Barbell Sumo Deadlift	4x12,10,8,6 reps	rest: 90s
Machine Seated Calf Raise	4x12,10,8,6 reps	rest: 60s
Glute Kickback	4x12,10,8,6 reps	rest: 60s

Chest and Back 9 exercises, 57 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	4x12 reps	rest: 60s
Barbell Decline Bench Press	4x12,10,8,6 reps	rest: 60s
Machine Lat Pulldown	4x12,10,8,6 reps	rest: 60s
Dumbbell Bench Press	4x12,10,8,6 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x12,10,8,6 reps	rest: 60s
Dumbbell Decline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,8,6 reps	rest: 60s
Dumbbell Decline Fly	4x12,10,8,6 reps	rest: 60s

Arms 8 exercises, 46 mins

EZ Bar Close Grip Curl	4x12,10,8,6 reps	rest: 60s
EZ Bar Incline Tricep Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12,10,8,6 reps	rest: 60s
Barbell Preacher Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	4x12,10,8,6 reps	rest: 60s
Dumbbell Reverse Bicep Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	4x12,10,8,6 reps	rest: 60s

Legs and Glutes 9 exercises, 58 mins