Push, Pull, Legs (Hypertrophy by TB)

DOWNLOADS/VIEWS: 12/2021

RATING: 54 (FROM 4 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

2 on 1 off 1 on 1 off two on repeat.

Push 6 exercises, 44 mins

Barbell Bench Press	4x5 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Machine Incline Chest Press	2x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell Incline Tricep Extension	2x10 reps	rest: 90s
Cable Shoulder Extension	2x12 reps	rest: 60s

Pull 8 exercises, 57 mins

	3x5 reps	rest: 180s
Weighted Pull-Up	3x8 reps	rest: 120s
Dumbbell Incline Bench Row	2x10 reps	rest: 90s
Dumbbell Bent-Over Reverse Fly	3x10 reps	rest: 60s
Dumbbell Spider Curl	2x10 reps	rest: 60s
Cable One-Arm Bicep Curl	2x12 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s

Legs (Squat) 6 exercises, 47 mins