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RATING: 62 (FROM 3 JEFIT MEMBERS)

2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

After one month not having time for proper workouts, it's time to start over again. This is just a simple Bulking scheme to prepare for the summer workouts ;)

Day 2
Day 1
Day 3

Chest, tricepps, abs 11 exercises, 1 hr 3 mins

Leverage Chest Press	4x12,10,8,6 reps	rest: 45s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 45s
Machine Fly	4x12,10,8,6 reps	rest: 45s
Barbell Decline Bench Press	4x12,10,8,6 reps	rest: 45s
Cable Cross-Over	4x12,10,8,6 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12,10,8,6 reps	rest: 45s
Cable Rope High Pulley Tricep Extension	4x12,10,8,6 reps	rest: 45s
Dip	4x12,10,8,6 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	4x12,10,8,6 reps	rest: 45s
Machine Ab Crunch	3x30 reps	rest: 45s
Bench Weighted Decline Crunch	3x30 reps	rest: 45s

Back, Biceps, abs 11 exercises, 52 mins

Barbell Bent-Over Row	4x12,10,8,6 reps	rest: 45s
Cable Elevated Row	4x12,10,8,6 reps	rest: 45s
Cable Elevated Row	4x12,10,8,6 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 45s
Machine Seated Row	4x12,10,8,6 reps	rest: 45s
Barbell Curl	4x12,10,8,6 reps	rest: 45s
Cable Dual Overhead Curl	4x12,10,8,6 reps	rest: 45s
Dumbbell Alternating Bicep Curl	4x12,10,8,6 reps	rest: 45s
Barbell Curl (Close Grip)	4x12,10,8,6 reps	rest: 45s
Dumbbell Wrist Curl (Palms Up)	4x12,10,8,6 reps	rest: 45s
Dumbbell Seated Wrist Curl (Palms Down)	4x12,10,8,6 reps	rest: 45s

Legs & Abs 11 exercises, 1 hr 6 mins

Smith Machine Squat	4x12,10,8,6 reps	rest: 45s
Machine Leg Press	4x12,10,8,6 reps	rest: 45s
Machine Leg Extension	4x12,10,8,6 reps	rest: 45s
Machine Leg Curl (Prone)	4x12,10,8,6 reps	rest: 45s
Dumbbell Walking Lunge	4x12,10,8,6 reps	rest: 45s
Barbell Kneeling Jump Squat	4x12,10,8,6 reps	rest: 45s
Machine Seated Calf Raise	4x12,10,8,6 reps	rest: 45s
Smith Machine Single-Leg Calf Raise	4x12,10,8,6 reps	rest: 45s
Parallel Bar Hip Raise	3x30 reps	rest: 45s
Parallel Bar Hip Flexion	3x30 reps	rest: 45s
Stability Ball Incline Ab Crunch	3x30 reps	rest: 45s