Urban Fitness 3

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RATING: 54 (FROM 2 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Dorsal - Biceps 9 exercises, 1 hr 6 mins

Treadmill Running	0x0 reps	rest: 20s
Pull-Up	4x10 reps	rest: 90s
Dumbbell Pullover	4x10,8,6,4 reps	rest: 45s
Dumbbell One-Arm Row	4x10,8,6,4 reps	rest: 45s
Back Hyperextension	4x10,8,6,4 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x10,8,6,4 reps	rest: 45s
Dumbbell Alternating Bicep Curl	4x10,8,6,4 reps	rest: 45s
Barbell Preacher Curl	4x10,8,6,4 reps	rest: 45s
Cable Seated Curl	4x10,8,6,4 reps	rest: 45s

Pectoral - Triceps 9 exercises, 1 hr 4 mins

Treadmill Running	0x0 reps	rest: 20s
Barbell Bench Press	4x10,8,6,4 reps	rest: 45s
Machine Incline Chest Press	4x10,8,6,4 reps	rest: 45s
Dumbbell Decline Fly	4x10,8,6,4 reps	rest: 45s
Cable Cross-Over	4x10 reps	rest: 45s
Cable Rope Overhead Tricep Extension	4x10,8,6,4 reps	rest: 45s
Barbell Bench Press (Close Grip)	4x10,8,6,4 reps	rest: 45s
Bench Dip	4x10,8,6,4 reps	rest: 45s
Plank	3x10 reps	rest: 60s

Tren Inferior 8 exercises, 1 hr 1 min

Hombro - Trapecio - Cintura 8 exercises, 1 hr 8 mins

Treadmill Running	0x0 reps	rest: 20s
Smith Machine Shoulder Press	4x10,8,6,4 reps	rest: 45s
Dumbbell Lateral Raise	4x10,8,6,4 reps	rest: 45s
Cable Front Raise	4x10,8,6,4 reps	rest: 45s
Machine Reverse Fly	4x10,8,6,4 reps	rest: 45s
Dumbbell Shoulder Shrug	4x10 reps	rest: 45s
Cable Wood Chop	4x15 reps	rest: 45s
Cable Side Bend	4x15 reps	rest: 45s