deb5153

Nov 30th 2015

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Winter 2015 Routine

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RATING: 85 (FROM 1 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Designed to clean bulk for winter 2015

Chest/Back 12 exercises, 2 hrs 49 mins

Barbell Bench Press (Wide Grip)	4x12 reps	rest: 60s
Barbell Decline Bench Press	4x12 reps	rest: 60s
Dumbbell Bench Press (Reverse Grip)	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x12 reps	rest: 60s
T Bar Row	4x12 reps	rest: 60s
Cable V Bar Pulldown	4x12 reps	rest: 60s
Barbell Deadlift	4x12 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

Shoulder/Biceps/Triceps 16 exercises, 2 hrs 26 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Seated Dublin Press	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Barbell Front Raise	4x12 reps	rest: 60s
Barbell Upright Row	4x12 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Barbell Preacher Curl (Overhand)	4x12 reps	rest: 60s
EZ Bar Close Grip Curl	4x12 reps	rest: 60s
Dumbbell Zottman Curl	4x12 reps	rest: 60s
Preacher Curl Machine	3x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
EZ Bar French Press (Reverse Grip)	4x12 reps	rest: 60s
Dumbbell Seated One-Arm Supported Tricep Extension	4x12 reps	rest: 60s

Legs/Chest/Back 13 exercises, 1 hr 40 mins

Machine Leg Press	4x12 reps	rest: 60s
Smith Machine Squat	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Barbell Standing Calf Raise	4x12 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s

Biceps/Triceps/Shoulders 12 exercises, 1 hr 39 mins

Barbell Curl	4x8 reps	rest: 60s
EZ Bar Close Grip Curl	4x8 reps	rest: 60s
Dumbbell Zottman Curl	4x8 reps	rest: 60s
Barbell Preacher Curl (Overhand)	4x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x8 reps	rest: 60s
EZ Bar French Press (Reverse Grip)	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Seated Dublin Press	4x8 reps	rest: 60s
Barbell Front Raise	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s