Sebastian.Knorr

Nov 25th 2015

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Full body strenght workout

DOWNLOADS/VIEWS: 238/10342

RATING: 86 (FROM 5 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 8 exercises, 43 mins

Barbell Bench Press	4x8,8,8,6 reps	rest: 90s
Dumbbell Incline Bench Press	5x15,12,10,8,6 reps	rest: 60s
Dumbbell Incline Fly	3x10,8,8 reps	rest: 60s
Cable Lower Chest Raise	3x12,12,10 reps	rest: 60s
Cable Cross-Over	3x12,12,12 reps	rest: 60s
Dip	3x12,12,12 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x12,12,10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10,10,10 reps	rest: 60s

Legs 9 exercises, 56 mins

Back 10 exercises, 48 mins

Barbell Deadlift	4x10,10,10,10 reps	rest: 60s
Pull-Up	3x12,12,12 reps	rest: 60s
Chin-Up	3x10,10,10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	2x12,12 reps	rest: 60s
Cable Shoulder Extension	3x15,15,15 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	2x12,12 reps	rest: 60s
Cable Seated Row	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x10,10,10,10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10,8,8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10,8,8 reps	rest: 60s

Sholders 6 exercises, 34 mins

Dumbbell Seated Shoulder Press	5x15,12,8,6,6 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12,12,10,10 reps	rest: 60s
Dumbbell Reverse Fly (Prone)	3x12,12,10 reps	rest: 60s
Barbell Upright Row	3x10,10,10 reps	rest: 60s
Barbell Behind the Back Shrug	4x12,12,10,10 reps	rest: 60s
Machine Calf Raise	3x10,10,8 reps	rest: 90s

Arms 10 exercises, 51 mins

EZ Bar Curl	4x10,10,10,8 reps	rest: 60s
Barbell Preacher Curl	3x8,8,8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x10,10,10 reps	rest: 60s
Cable Dual Overhead Curl	3x12,12,12 reps	rest: 60s
Weighted Tricep Dip	4x15,12,12,10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x12,10,10,8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x12,12,10,8 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x10,10,10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x12,12,10 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x20,20,20 reps	rest: 60s

Abs 8 exercises, 1 hr 7 mins

Abs heavy 7 exercises, 52 mins

Abs oblique 10 exercises, 1 hr 35 mins

Cable Crunch Kneeling Rotation	3x25 reps	rest: 60s
Cable Rotation (Stability Ball)	3x25 reps	rest: 60s
Abdominal Hip Roll	3x25 reps	rest: 60s
Bench Leg Raise (Supine)	3x25 reps	rest: 60s
Oblique Crunch	3x25 reps	rest: 30s
Decline Bench Leg Raise with Hip Thrust	3x25 reps	rest: 60s
Bench Oblique Crunch	3x16 reps	rest: 60s
Dumbbell Side Bend	3x16 reps	rest: 60s
Parallel Bar Hip Flexion	3x25 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s