Strength and Mass Routine

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RATING: 89 (FROM 3 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

All about progressive overload and finding that new PR!!!

Abs 0 exercises, 0 min

a. Chest & Front Delt 6 exercises, 48 mins

Barbell Bench Press	3x5 reps	rest: 180s
Dumbbell Fly	3x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Cable Cross-Over	3x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	2x8 reps	rest: 90s
Dip	2x8 reps	rest: 90s

b. Back, Trap, & Rear Delt 9 exercises, 1 hr 22 mins

Dual Cable Triceps Extension	4x6 reps	rest: 120s
Weighted Pull-Up	5x6 reps	rest: 120s
Smith Machine Bent-Over Row	3x6 reps	rest: 120s
Smith Machine Shrug	3x10 reps	rest: 90s
Cable Shoulder Extension	3x7 reps	rest: 120s
Dumbbell One-Arm Row	3x5 reps	rest: 120s
Dumbbell Bent-Over Raise	3x8 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	2x10 reps	rest: 90s
Dumbbell Shoulder Shrug	3x7 reps	rest: 90s

c. Arms 6 exercises, 1 hr 5 mins

Barbell Curl	4x5 reps	rest: 150s
EZ Bar Tricep Extension	4x5 reps	rest: 150s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x7 reps	rest: 120s
Dip	4x10 reps	rest: 120s

d. Legs 11 exercises, 1 hr 18 mins

Barbell Squat	4x6 reps	rest: 180s
Barbell Front Squat	3x8 reps	rest: 60s
Barbell Lunge	3x6 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Barbell Shoulder Press	3x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 60s