pozomark

Oct 17th 2015

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Full Body weekly spread (1-4)

DOWNLOADS/VIEWS: 24/1364

RATING: 87 (FROM 1 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Quads,Hams,Calves 8 exercises, 56 mins

Biceps, Forearm, Abs 8 exercises, 54 mins

Dumbbell Bicep Curl	4x8 reps	rest: 60s
Barbell Preacher Curl	4x8 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x12 reps	rest: 0s
Barbell Wrist Curl (Palms Down)	3x12 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Decline Bench Weighted Twist	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s

Triceps, Abs 6 exercises, 42 mins

Shoulders, Traps, Abs 8 exercises, 59 mins

Barbell Rear Military Press	4x8 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Cable Rear Lateral Raise	3x10 reps	rest: 60s
Cable Rotational Crunch (Kneeling)	3x12 reps	rest: 60s
Leg Raise with Hip Thrust	3x12 reps	rest: 60s
Machine Ab Crunch	3x12 reps	rest: 60s

Back, Abs 7 exercises, 52 mins

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Decline Bench Weighted Twist	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s

Chest, Abs 7 exercises, 51 mins

Barbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Dumbbell Side Bend	3x12 reps	rest: 60s
Decline Bench Leg Raise	3x12 reps	rest: 60s
Bench Weighted Decline Crunch	3x12 reps	rest: 60s