Bulk 1

DOWNLOADS/VIEWS: 14/1072

RATING: 87 (FROM 1 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back & bis 15 exercises, 2 hrs 53 mins

Barbell Deadlift	4x8 reps	rest: 60s
Barbell Bent-Over Row	6x5 reps	rest: 60s
T Bar Row	4x8 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
EZ Bar Close Grip Curl	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Decline Crunch	4x8 reps	rest: 60s
Stability Ball Crunch	4x8 reps	rest: 60s
Band Alternating Bicep Curl	4x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Chest, Tri's 18 exercises, 2 hrs 28 mins

Barbell Bench Press	4x0 reps	rest: 60s
Barbell Incline Bench Press	6x8 reps	rest: 60s
	4x8 reps	rest: 60s
Weighted Tricep Dip	4x8 reps	rest: 60s
EZ Bar Tricep Extension	4x10 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 45s
Dumbbell Bench Press	6x12 reps	rest: 60s
Dumbbell Seated Alternating Reverse Fly	4x8 reps	rest: 45s
Weighted Tricep Dip	4x8 reps	rest: 45s
Cable Rope High Pulley Tricep Extension	4x8 reps	rest: 45s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Machine Seated Calf Raise	5x12 reps	rest: 60s
Dumbbell Around the World	4x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s

Shoulders & Legs 14 exercises, 1 hr 44 mins

Barbell Military Press	4x8 reps	rest: 60s
Dumbbell Shoulder Press	4x8 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Barbell Squat	7x5 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 1s
Calf Press On Leg Press	4x8 reps	rest: 60s
Machine Single-Leg Extension	4x8 reps	rest: 0s
Machine Leg Extension	4x8 reps	rest: 60s
Machine Single-Leg Curl	4x8 reps	rest: 0s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s