lucas191

Sep 16th 2014

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P/P/L Routine

DOWNLOADS/VIEWS: 135/7226

RATING: 79 (FROM 13 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

1-5 reps per set = more strength and some size(muscle).
5-8 reps per set = strength and size(muscle) equally.
8-12 reps per set = more size(muscle) and some strength.
12-15 reps = endurance and some size(muscle).
15+ reps per set = mostly endurance.

Back/Biceps 8 exercises, 1 hr 9 mins

Chin-Up	5x5 reps	rest: 60s
Weighted Pull-Up	5x5 reps	rest: 60s
Barbell Bent-Over Row	5x5 reps	rest: 60s
Barbell Deadlift	5x5 reps	rest: 60s
Barbell Drag Curl	5x5 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	5x5 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x5 reps	rest: 60s
EZ Bar Curl	5x5 reps	rest: 60s

Chest/Triceps/Shoulders 9 exercises, 1 hr 18 mins

Weighted Tricep Dip	5x5 reps	rest: 60s
Barbell Bench Press	5x5 reps	rest: 60s
Barbell Incline Bench Press	5x5 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x5 reps	rest: 60s
Barbell Pullover and Press	5x5 reps	rest: 60s
Barbell Military Press	5x5 reps	rest: 60s
Cable Shoulder Extension	5x5 reps	rest: 60s
Dumbbell Front Raise	5x5 reps	rest: 60s
Dumbbell Lateral Raise	5x5 reps	rest: 60s

Quad/Ham/Calves 10 exercises, 1 hr 19 mins

Barbell Squat	5x5 reps	rest: 60s
Barbell Front Squat	5x5 reps	rest: 60s
Barbell Sumo Deadlift	5x5 reps	rest: 60s
Machine Leg Press	5x5 reps	rest: 60s
Calf Press On Leg Press	5x5 reps	rest: 60s
Machine Calf Raise	5x5 reps	rest: 60s
Forearm Plank with Hip Abduction	3x1 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x20 reps	rest: 60s
Parallel Bar Hip Flexion	3x20 reps	rest: 60s

Eat Sleep Repeat 0 exercises, 0 min

Back/Biceps 11 exercises, 1 hr 17 mins

Barbell Bent-Over Row	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Forearm Plank with Hip Abduction	3x1 reps	rest: 60s
Weight Plate Russian Twist	3x12 reps	rest: 60s
Parallel Bar Leg Raise	3x20 reps	rest: 60s
Parallel Bar Hip Flexion	3x20 reps	rest: 60s

Chest/Triceps/Shoulders 9 exercises, 1 hr 4 mins

Weighted Tricep Dip	3x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Barbell Pullover and Press	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Barbell Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s

Quad/Ham/Calves 10 exercises, 1 hr 9 mins

Barbell Squat	3x10 reps	rest: 60s
Barbell Front Squat	3x10 reps	rest: 60s
Barbell Sumo Deadlift	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Plank	3x1 reps	rest: 60s
Hanging Leg Raise	3x15 reps	rest: 60s
Weight Plate Rotation	3x15 reps	rest: 60s
Hanging Knee Raise (Rotational)	3x15 reps	rest: 60s