pastormuchael

Aug 24th 2014

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Fast Track

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RATING: 86 (FROM 3 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Pastor Michael fast track to reloader

Chest,Back Abs 12 exercises, 2 hrs 9 mins

Arms, Forearms, Shoulders, and Abs 11 exercises, 1 hr 7 mins

Dumbbell Lateral Raise	3x8 reps	rest: 60s
Ab Draw Leg Slide	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Hip Raise	3x8 reps	rest: 60s
Boat Pose	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Bent Knee Hundreds	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s

Legs, Lower Back, and Abs 9 exercises, 1 hr 50 mins

Chest,Back and Abs 9 exercises, 1 hr 52 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Weighted Side Touch	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Arms, Forarms, Shoulders, and Abs 10 exercises, 1 hr 57 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Press Sit-Up	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Shoulder Raise	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Rowing	1x0 reps	rest: 60s

Legs, Lower Back, Abs 10 exercises, 1 hr 56 mins