Mass and bulking workout

DOWNLOADS/VIEWS: 286/16465

RATING: 91 (FROM 11 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Triceps 11 exercises, 1 hr 4 mins

Barbell Bench Press	4x10,8,6,4 reps	rest: 60s
Barbell Incline Bench Press	3x8,6,4 reps	rest: 60s
Barbell Decline Bench Press	3x8,6,4 reps	rest: 60s
Dumbbell Fly	2x10 reps	rest: 60s
Dumbbell Pullover (Stability Ball)	2x8 reps	rest: 60s
Cable Shoulder Extension	4x12,10,08,06 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Cable Kneeling Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Back and Biceps 11 exercises, 59 mins

Chin-Up	2x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Seated Row	2x8 reps	rest: 60s
Barbell Bent-Over Row	2x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10,8,6 reps	rest: 60s
Barbell Curl	3x10,8,6 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x10,8,6 reps	rest: 60s
Dumbbell Incline Curl	2x12 reps	rest: 60s
Dumbbell Concentration Curl	2x10 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s

Shoulders and Forearms 8 exercises, 51 mins

Smith Machine Shoulder Press	3x12,10,8 reps	rest: 60s
Dumbbell Reverse Fly	3x10 reps	rest: 60s
Barbell Military Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	3x12,10,8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Barbell Upright Row	2x10 reps	rest: 60s
Barbell Reverse Curl	4x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	4x10 reps	rest: 60s

Legs 6 exercises, 46 mins