Muscle gaining ( 8 day cycle )

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RATING: 88 (FROM 35 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is for gaining muscle mass. Need to use pure technics, no sway all around and cheating.

All days are taking about 45-90 minutes (including light warmups).

8 days cycle: 3 workout days, 1 off, 3 workout days, 1 off...

Choose exercices wich are better for you.
For example bench press...i use machine, you can use barbell.
Bench twist curl for abs is made with machine and 4 x 20 means 2 x 20 right + 2 x 20 left.
DAY 6 light weights with leg press sets!!

My starting day off cycle is monday (Day 1. chest,abbs). Next time day one is tuesday and so on...beacuse of 8 day cycle.

SPECIALITIES: Dropsets

D1: Last bench exercise before abbs
D2: Last leg press exercise
D3: No specialities, only basic sets
D4: REST
D5: Dumbb. press and Lat. raise before abbs
D6: Leg curl before calves
D7: Last bicesp exercise and last triceps exercise.
D8: REST

60 Sec rest timer is not used...use if you want.

chest, abs 9 exercises, 1 hr 25 mins

Machine Bench Press	4x10 reps	rest: 60s
Machine Inner Chest Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Machine Bench Press	4x10 reps	rest: 60s
Machine Ab Crunch	4x50 reps	rest: 60s
Bench Rotational Crunch	4x20 reps	rest: 60s

legs (front), calves 5 exercises, 44 mins

Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Press (Narrow Stance)	4x10 reps	rest: 60s
Calf Press On Leg Press	4x20 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s

back 7 exercises, 56 mins

Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	4x10 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Cable One-Arm Seated Row	4x10 reps	rest: 60s

REST 0 exercises, 0 min

shoulders, abs 9 exercises, 1 hr 22 mins

Barbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Front Raise	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Upright Row	4x10 reps	rest: 60s
Dumbbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Machine Ab Crunch	4x50 reps	rest: 60s
Bench Rotational Crunch	4x20 reps	rest: 60s

legs (rear), calves 5 exercises, 43 mins

Machine Leg Press	3x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Calf Press On Leg Press	4x20 reps	rest: 60s

biceps, triceps, forearms 10 exercises, 1 hr 23 mins

Dumbbell Bicep Curl	4x10 reps	rest: 60s
Dumbbell Seated Hammer Curl	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Dumbbell Seated Wrist Curl	2x20 reps	rest: 60s
Dumbbell Seated Wrist Curl (Palms Down)	2x20 reps	rest: 60s