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EOWEO Split 2

csmithcfg

Feb 21st 2014

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EOWEO Split 2

DOWNLOADS/VIEWS: 239/5428

RATING: 82 (FROM 6 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 4
Day 2
Day 1
Day 3

Chest 7 exercises, 1 hr 7 mins

	Barbell Incline Bench Press	4x8 reps	rest: 90s
	Barbell Bench Press	5x6 reps	rest: 90s
	Dumbbell Incline Bench Press	3x10 reps	rest: 90s
	Machine Inner Chest Press	3x10 reps	rest: 90s
	Dumbbell Fly	3x12 reps	rest: 90s
	Cable Cross-Over	3x15 reps	rest: 90s
	Machine Ab Crunch	3x15 reps	rest: 90s

Back 7 exercises, 1 hr 3 mins

	Barbell Bent-Over Row	4x8 reps	rest: 90s
	Barbell Deadlift	5x6 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
	Dumbbell One-Arm Row	3x8 reps	rest: 90s
	Cable Seated Row	3x12 reps	rest: 90s
	Dumbbell Shoulder Shrug	4x8 reps	rest: 0s
	Dumbbell Upright Row	4x12 reps	rest: 90s

Legs and Calves 9 exercises, 1 hr 15 mins

	Barbell Squat	4x12 reps	rest: 90s
	Barbell Romanian Deadlift	3x12 reps	rest: 90s
	Dumbbell Lunge	4x15 reps	rest: 90s
	Machine Leg Extension	3x15 reps	rest: 0s
	Machine Seated Leg Curl	3x15 reps	rest: 90s
	Donkey Calf Raise	3x20 reps	rest: 0s
	Machine Calf Raise	3x20 reps	rest: 0s
	Machine Seated Calf Raise	3x20 reps	rest: 0s
	Machine Ab Crunch	3x15 reps	rest: 90s

Arms and Shoulders 11 exercises, 1 hr 26 mins

	Barbell Military Press	4x8 reps	rest: 90s
	Barbell Curl	4x8 reps	rest: 90s
	Machine Dip	4x8 reps	rest: 90s
	Dumbbell Incline Curl	3x12 reps	rest: 90s
	Cable Shoulder Extension	3x12 reps	rest: 90s
	Barbell Preacher Curl	3x10 reps	rest: 0s
	Cable Rope Overhead Tricep Extension	3x10 reps	rest: 90s
	Dumbbell One-Arm Front Raise	3x15 reps	rest: 0s
	Dumbbell Lateral Raise	3x15 reps	rest: 0s
	Dumbbell Bent-Over Raise	3x15 reps	rest: 0s
	Dumbbell Shoulder Press	3x15 reps	rest: 90s

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