05. 3 Day Split V1

DOWNLOADS/VIEWS: 7/583

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest & Triceps 8 exercises, 45 mins

Barbell Military Press	3x10 reps	rest: 30s
Dumbbell Bench Press	3x10 reps	rest: 30s
Dumbbell Incline Fly	3x10 reps	rest: 30s
Machine Assisted Dip	3x10 reps	rest: 30s
Machine Fly	3x10 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 30s
Cable Kneeling Crunch	3x10 reps	rest: 30s
EZ Bar Tricep Extension	3x10 reps	rest: 30s

Back & Biceps 9 exercises, 49 mins

Pull-Up	3x10 reps	rest: 30s
Hanging Knee Raise Rotation	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
EZ Bar Curl	3x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 30s
Cable Bent-Over Lateral Pulley	3x10 reps	rest: 30s
Machine Vertical Row (Close Grip)	3x10 reps	rest: 30s
Machine Seated Row	3x10 reps	rest: 30s

Legs & Shoulders 7 exercises, 38 mins