mattink19

Aug 26th 2015

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Legs/Push/Pull - Matt & KC

DOWNLOADS/VIEWS: 9/1000

RATING: 83 (FROM 1 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs A (Heavy) 10 exercises, 1 hr 57 mins

Push A (Heavy) 10 exercises, 1 hr 54 mins

Barbell Bench Press	4x8 reps	rest: 180s
Barbell Incline Bench Press	4x8 reps	rest: 180s
Barbell Decline Bench Press	3x8 reps	rest: 180s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 120s
Dumbbell Seated Bent-Over Reverse Fly	3x15 reps	rest: 90s
Cable Lower Chest Raise	2x10 reps	rest: 120s
Cable Mid Chest Crossover	2x10 reps	rest: 120s
Cable Straight Arm Crossover	2x10 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x40 reps	rest: 120s

Pull A (Heavy) 10 exercises, 1 hr 49 mins

Barbell Deadlift	4x8 reps	rest: 180s
Leverage Machine Iso Row	3x10 reps	rest: 120s
Cable Seated Row	3x10 reps	rest: 90s
EZ Bar Curl	3x10 reps	rest: 120s
EZ Bar Close Grip Curl	3x10 reps	rest: 120s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 120s
Cable Reverse Curl	3x12 reps	rest: 120s
Barbell Kneeling Wrist Curl (Palms Down)	3x12 reps	rest: 120s
Machine Ab Crunch	3x75 reps	rest: 90s
Machine Ab Crunch	3x12 reps	rest: 0s

Legs B 10 exercises, 2 hrs 7 mins

Push B 10 exercises, 2 hrs 10 mins

Barbell Bench Press	4x10 reps	rest: 120s
Barbell Incline Bench Press	4x10 reps	rest: 120s
Barbell Decline Bench Press	4x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 120s
Barbell Military Press	4x10 reps	rest: 120s
Smith Machine Shoulder Press	3x8 reps	rest: 120s
Machine Deltoid Raise	3x10 reps	rest: 120s
Machine Fly	3x10 reps	rest: 120s
Weighted Tricep Dip	4x15 reps	rest: 120s
Cable Tricep Pushdown (Rope)	4x40 reps	rest: 120s

Pull B 17 exercises, 3 hrs 17 mins

Smith Machine Bent-Over Row	2x10 reps	rest: 120s
Smith Machine Bent-Over Row (Reverse Grip)	2x10 reps	rest: 120s
Smith Machine One-Arm Row	3x10 reps	rest: 120s
Barbell Shrug	3x10 reps	rest: 120s
Smith Machine Shrug	2x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 120s
Dumbbell Rear Delt Row	4x10 reps	rest: 120s
EZ Bar Curl	4x10 reps	rest: 120s
EZ Bar Close Grip Curl	4x10 reps	rest: 120s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 120s
Cable One-Arm High Curl	4x15 reps	rest: 120s
Barbell Kneeling Wrist Curl (Palms Down)	3x15 reps	rest: 120s
Decline Bench Leg Raise	4x15 reps	rest: 120s
Machine Ab Crunch	3x20 reps	rest: 120s
Machine Ab Crunch	3x75 reps	rest: 120s
Hanging Leg Raise	3x10 reps	rest: 120s
Machine Ab Crunch	3x10 reps	rest: 120s

Push C 10 exercises, 2 hrs 3 mins

Dumbbell Bench Press	4x10 reps	rest: 120s
Dumbbell Incline Bench Press	4x10 reps	rest: 120s
Dumbbell Decline Bench Press	4x10 reps	rest: 120s
Smith Machine Shoulder Press	4x10 reps	rest: 120s
Smith Machine Shrug	2x10 reps	rest: 120s
Machine Fly	3x10 reps	rest: 120s
Cable Front Raise	3x10 reps	rest: 120s
Cable One-Arm Lateral Raise	3x10 reps	rest: 120s
Dumbbell Tricep Kickback	4x15 reps	rest: 120s
Cable High Pulley Tricep Extension	3x40 reps	rest: 120s