Non - weekend warrior

DOWNLOADS/VIEWS: 20/993

RATING: 0 (FROM 0 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 and Tri's 7 exercises, 22 mins

Barbell Incline Bench Press	3x12,10,8 reps	rest: 30s
Barbell Bench Press	3x12,10,8 reps	rest: 30s
Leverage Decline Chest Press	3x12,10,8 reps	rest: 30s
Dumbbell Fly	3x12,10,8 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	3x12,10,8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x12,10,8 reps	rest: 30s
Machine Fly	3x12,10,8 reps	rest: 30s

Back and Bi's 7 exercises, 22 mins

Cable Seated Row	3x12,10,8 reps	rest: 30s
Machine Vertical Row (Close Grip)	3x12,10,8 reps	rest: 30s
Dumbbell One-Arm Row	3x12,10 reps	rest: 30s
Dual Cable Triceps Extension	3x12,10 reps	rest: 30s
Dumbbell Preacher Hammer Curl	3x12,10,8 reps	rest: 30s
Dumbbell Concentration Curl	3x12,10,8 reps	rest: 30s
EZ Bar Curl	3x12,10,8 reps	rest: 30s

Shoulder and Delt's 8 exercises, 26 mins

Barbell Military Press (Seated)	3x12,10,8 reps	rest: 30s
Barbell Seated Press	3x12,10,8 reps	rest: 30s
Cable Deltoid Raise	3x12,10,8 reps	rest: 30s
Dumbbell Alternating Front Raise	3x12,10,8 reps	rest: 30s
Dumbbell Arnold Press	3x12,10,8 reps	rest: 30s
Weight Plate High Front Raise	3x12,10,8 reps	rest: 30s
Leverage Machine Shrug	3x12,10,8 reps	rest: 30s
Barbell Shrug	3x12,10,8 reps	rest: 30s

Chest and abs 8 exercises, 39 mins

Barbell Incline Bench Press	3x12,10,8 reps	rest: 30s
Barbell Bench Press	3x12,10,8 reps	rest: 30s
Leverage Decline Chest Press	3x12,10,8 reps	rest: 30s
Crunch with Hands Overhead	3x20 reps	rest: 30s
Decline Bench Ab Reach	3x20 reps	rest: 30s
Decline Bench Weighted Twist	3x20 reps	rest: 30s
Hanging Knee Raise	3x20 reps	rest: 30s
Dumbbell Side Bend	3x20,20,20 reps	rest: 30s

Leg Day! 8 exercises, 28 mins