3 Day

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RATING: 86 (FROM 6 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Upper&Lower Legs 12 exercises, 1 hr 27 mins

Dumbbell Incline Bench Press	3x7 reps	rest: 60s
Barbell Bench Press	3x7 reps	rest: 60s
Leverage Incline Chest Press	3x7 reps	rest: 60s
Dumbbell Incline Fly	3x7 reps	rest: 60s
Smith Machine Squat	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Dumbbell Lunge	3x18 reps	rest: 60s
Machine Single-Leg Extension	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s
Hanging Knee Raise	3x12 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s

Biceps and Triceps 11 exercises, 1 hr 14 mins

Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Barbell Curl Against an Incline	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Cable Dual Overhead Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Decline Tricep Extension	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Cable Tricep Kickback (Reverse Grip)	3x8 reps	rest: 60s
Decline Bench Weighted Twist	3x15 reps	rest: 60s
Hanging Knee Raise	3x12 reps	rest: 60s

Back and Shoulders 10 exercises, 1 hr 5 mins