3 Day Split Antigonistic Supersets for getting massive

DOWNLOADS/VIEWS: 66/10850

RATING: 75 (FROM 26 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 / Back 9 exercises, 54 mins

Barbell Bench Press	4x8 reps	rest: 1s
Chin-Up (Close Grip)	4x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x10 reps	rest: 1s
	3x10 reps	rest: 90s
Dumbbell Fly	2x12 reps	rest: 1s
T Bar Row	2x12 reps	rest: 90s
Machine Fly	2x15 reps	rest: 60s
Barbell Bent-Over Row	2x15 reps	rest: 90s
Back Hyperextension	3x1 reps	rest: 50s

Legs / Calves / Shoulders 9 exercises, 49 mins

Barbell Squat (Wide Stance)	4x8 reps	rest: 1s
Hack Squat	4x8 reps	rest: 90s
Machine Leg Extension	3x10 reps	rest: 1s
Machine Leg Curl (Prone)	3x10 reps	rest: 90s
Machine Seated Calf Raise	1x20 reps	rest: 1s
Barbell Shoulder Press	3x6 reps	rest: 1s
Dumbbell Alternating Bent-Over Reverse Fly	2x8 reps	rest: 90s
	2x10 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s

Biceps / Triceps / Abs 6 exercises, 34 mins