ccaicedo1191

Dec 18th 2015

TRY IT OUT

DOWNLOAD

bulk cut volume

DOWNLOADS/VIEWS: 4/1297

RATING: 0 (FROM 1 JEFIT MEMBERS)

3 DAYS - Sport Specific - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Stretch before and after each session. The first 3 days are supposed to be done with a comfortable weight that you are able to rep 20x without cutoff each has a superset with a less intensity exercise. Last day is for PR and every weight exercise is supposed to be done as a pyramid maxing out with 6 reps on the last set. The beginning unweighted exercise is to be done till fatigue. EVERYDAY IS AB DAY and cardio can be done on rest days or every day. If cardio is done on routine days, is to be done after the end of routine before stretching

Monday
Wednesday
Friday
Sunday

Chest and back 18 exercises, 3 hrs 0 min

Barbell Incline Bench Press	4x20 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x20 reps	rest: 60s
Dumbbell Decline Fly	4x10 reps	rest: 60s
Barbell Bench Press	4x20 reps	rest: 60s
Push-Up	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Cable Mid Chest Crossover	4x10 reps	rest: 60s
Cable Lower Chest Raise	4x10 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x20 reps	rest: 60s
Cable Shoulder Extension	4x20 reps	rest: 60s
Cable V Bar Pulldown	4x20 reps	rest: 60s
Cable Seated Row	4x20 reps	rest: 60s
Dumbbell One-Arm Row	3x15 reps	rest: 60s
Back Hyperextension	3x20 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
T Bar Row	3x15 reps	rest: 60s

arms 25 exercises, 4 hrs 0 min

Dumbbell Seated Shoulder Press	4x20 reps	rest: 60s
Barbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Seated Arnold Press	4x20 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Dumbbell Front Raise	4x20 reps	rest: 60s
Dumbbell Reverse Fly	4x10 reps	rest: 60s
Dumbbell Cuban Press	4x10 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x20 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x20 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
Barbell Curl	4x20 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
Barbell Preacher Curl	4x20 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x10 reps	rest: 60s
Dumbbell Incline Hammer Curl	4x10 reps	rest: 60s
Dumbbell Reverse Bicep Curl	4x10 reps	rest: 60s
Dumbbell High Curl	4x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x20 reps	rest: 60s
Barbell Reverse Curl	4x20 reps	rest: 60s
Dumbbell Wrist Curl (Neutral Grip)	4x15 reps	rest: 60s

LEGS!!! 10 exercises, 1 hr 52 mins

Barbell Squat	4x20 reps	rest: 60s
Barbell Standing Calf Raise	4x20 reps	rest: 60s
Machine Leg Press	4x20 reps	rest: 60s
Calf Press On Leg Press	4x20 reps	rest: 60s
Hack Squat	4x20 reps	rest: 60s
Hack Calf Raise	4x20 reps	rest: 60s
Machine Seated Calf Raise	4x20 reps	rest: 60s
Barbell Lunge	4x10 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 60s
Machine Seated Leg Curl	4x15 reps	rest: 60s

RANDOM 21 exercises, 1 hr 51 mins

Dumbbell Deep Push-Up	1x40 reps	rest: 60s
Barbell Bench Press	3x10,8,6 reps	rest: 60s
Barbell Incline Bench Press	3x10,8,6 reps	rest: 60s
Barbell Decline Bench Press	3x10,8,6 reps	rest: 60s
Pull-Up	1x40 reps	rest: 60s
Cable Seated Row	3x10,8,6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10,8,6 reps	rest: 60s
Barbell Shoulder Press	3x10,8,6 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10,8,6 reps	rest: 60s
Weighted Tricep Dip	3x40 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10,8,6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10,8,6 reps	rest: 60s
Dumbbell Seated Tricep Press	3x10,8,6 reps	rest: 60s
EZ Bar Curl	3x10,8,6 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x10,8,6 reps	rest: 60s
Dumbbell One-Arm Incline Curl	3x10,8,6 reps	rest: 60s
Barbell Preacher Curl (Overhand)	3x10,8,6 reps	rest: 60s
Barbell Squat	3x10,8,6 reps	rest: 60s
Machine Leg Press	3x10,8,6 reps	rest: 60s
Machine Leg Extension	3x10,8,6 reps	rest: 60s
Machine Seated Leg Curl	3x10,8,6 reps	rest: 60s