sabney318

Feb 13th 2015

TRY IT OUT

DOWNLOAD

Building Muscle/Cut Fat

DOWNLOADS/VIEWS: 5/1103

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Just a routine I've been doing for past 3-4 months in helping cutting fat while maintaining and building muscle

Shoulders 9 exercises, 1 hr 58 mins

Legs 7 exercises, 48 mins

Chest & Back (Mon & Thur) 23 exercises, 3 hrs 33 mins

Chin-Up	3x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Bench Leg Pull-In	3x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Decline Crunch	3x10 reps	rest: 60s
Dumbbell One-Arm Bench Press	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Dumbbell Side Bend	3x10 reps	rest: 60s
Air Bike	3x10 reps	rest: 60s
Stability Ball Push-Up	3x10 reps	rest: 60s
Stability Ball Crunch	3x10 reps	rest: 60s
Running	3x8 reps	rest: 60s

Triceps & Biceps (Tue & Fri) 21 exercises, 3 hrs 14 mins

Barbell Reverse Tricep Bench Press	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Bench Leg Pull-In	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x8 reps	rest: 60s
Stability Ball Crunch	3x8 reps	rest: 60s
Cable One-Arm Bicep Curl	3x10 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Elliptical Training	3x8 reps	rest: 60s
Handstand Push-Up	3x10 reps	rest: 60s