GLB #10 - Modified JEFIT 5 day Bulking Split

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Jan 28th 2016

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GLB #10 - Modified JEFIT 5 day Bulking Split

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Week #1 -
* Mon: Chest
* Tues: Cardio; Abs; Shoulders & Arms
* Wed: Back
* Thurs: Cardio; Abs; Shoulders
* Fri: Legs
Week #2 -
* Mon: Chest
* Tues: Cardio; Abs; Forearms
* Wed: Shoulders & Arms
* Thur: Cardio; Abs; Forearms
* Fri: Legs

This workout plan is the second modified version of the JEFIT 3-Day Bulking Split routine. Major changes in this version include -
* Focusing on continuing to grow three major muscle groups; and reducing arm and shoulder work somewhat
* Split the workout into a 2 week sequence. Mon & Fri are still Chest & Leg days respectively. Wed alternates between Back and Shoulders & Arms. Tues & Thurs are lightweight cardio & abs days with additional arm and shoulder work sprinkled throughout.
* Only two superset sets are to be completed on each of the cardio days, although six sets are listed. These are to be rotated each week to add some variations to the arm & shoulder workout.

I like this routine because it still focuses on compound lifts while emphasizing three major muscle groups for continued bulking, while still hitting the minor muscle groups (arms & shoulders) on cardio and abs day. It also includes some level of variation in the week1 and week2 workout plans.

To ensure total workout, this workout still prescribes 4 sets with decreasing reps per set. The goal is to continually increase volume, and to set the weight to enable ~15 reps for the first set - decreasing to 8 reps (and increasing weight) on final set. Allow only 30s between sets helps to ensure full muscle exertion. Adjust weight & reps to maximize total weight lifted with each session.

Chest 8 exercises, 1 hr 16 mins

Dumbbell Decline Press	4x15 reps	rest: 60s
	4x15 reps	rest: 30s
Dumbbell Incline Bench Press	4x15 reps	rest: 60s
Dumbbell Incline Bench Press (Palms in)	4x15 reps	rest: 30s
Dumbbell Pullover	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
Dumbbell Bench Press	4x15 reps	rest: 60s
Dumbbell Incline Fly	4x15 reps	rest: 30s

Cardio, Abs, Arms 13 exercises, 1 hr 30 mins

Elliptical Training	0x0 reps	rest: 15s
	2x10 reps	rest: 30s
	3x20 reps	rest: 30s
Leg Raise	3x10 reps	rest: 30s
	3x15 reps	rest: 15s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 15s
Barbell Curl (Close Grip)	3x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x25 reps	rest: 60s
Cable Shoulder Extension	3x20 reps	rest: 0s
Dumbbell Hammer Curl	3x15 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x15 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 15s

Back 11 exercises, 1 hr 28 mins

Dumbbell Deadlift	4x15 reps	rest: 60s
Dumbbell Incline Bench Row	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
Cable Shoulder Extension	4x15 reps	rest: 30s
Barbell Bent-Over Row	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
Dumbbell Upright Row	4x15 reps	rest: 60s
	4x15 reps	rest: 30s
Dumbbell One-Arm Row	4x15 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	4x15 reps	rest: 30s

Cardio, Abs, Shoulders 12 exercises, 1 hr 23 mins

Elliptical Training	1x0 reps	rest: 15s
	2x10 reps	rest: 30s
	2x25 reps	rest: 30s
Dumbbell Wood Chop	4x15 reps	rest: 30s
Dumbbell Seated Arnold Press	4x15 reps	rest: 5s
Dumbbell Lateral Raise	4x15 reps	rest: 5s
	4x15 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 30s
	4x8 reps	rest: 30s
Dumbbell Upright Row	4x8 reps	rest: 30s
	3x15 reps	rest: 30s
	3x15 reps	rest: 30s

Legs (from bb.com - Thavius Nelson) 6 exercises, 57 mins

	2x40 reps	rest: 30s
Machine Leg Extension	4x30 reps	rest: 60s
Dumbbell Step-Up	4x15 reps	rest: 60s
Barbell Bulgarian Split Squat	2x15 reps	rest: 60s
Dumbbell Lunge	2x15 reps	rest: 60s
Machine Leg Curl (Prone)	4x15 reps	rest: 60s

Chest 7 exercises, 1 hr 2 mins

	1x0 reps	rest: 30s
Dumbbell Decline Press	4x15 reps	rest: 60s
	4x15 reps	rest: 30s
Dumbbell Incline Bench Press	4x15 reps	rest: 60s
Dumbbell Incline Fly	4x15 reps	rest: 30s
Dumbbell Pullover	4x15 reps	rest: 30s
Dumbbell Bench Press	4x15 reps	rest: 60s

Cardio, Abs, Forearms 11 exercises, 1 hr 16 mins

Elliptical Training	1x0 reps	rest: 15s
	2x10 reps	rest: 30s
	3x20 reps	rest: 30s
Leg Raise	3x10 reps	rest: 30s
Barbell Wrist Curl (Posterior)	3x25 reps	rest: 15s
Dumbbell Wrist Curl (Palms Up)	3x25 reps	rest: 15s
Dumbbell Wrist Curl (Palms Down)	3x20 reps	rest: 60s
Wrist Roller	4x8 reps	rest: 30s
	3x20 reps	rest: 30s
	3x20 reps	rest: 30s
	3x10 reps	rest: 30s

Shoulders & Arms 11 exercises, 1 hr 29 mins

Dumbbell Seated Arnold Press	4x15 reps	rest: 10s
Dumbbell Lateral Raise	4x15 reps	rest: 10s
	4x15 reps	rest: 10s
Dumbbell Seated Bent-Over Reverse Fly	4x15 reps	rest: 60s
Dumbbell Incline Tricep Extension	4x15 reps	rest: 10s
Dumbbell Hammer Curl	4x15 reps	rest: 30s
Cable Shoulder Extension	4x20 reps	rest: 10s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 30s
Barbell Bench Press (Close Grip)	4x15 reps	rest: 0s
Barbell Curl (Close Grip)	4x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 30s

Cardio, Abs, Forearms 11 exercises, 1 hr 14 mins

	1x0 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 15s
	2x10 reps	rest: 30s
	3x20 reps	rest: 30s
Dumbbell Wood Chop	3x15 reps	rest: 30s
	3x15 reps	rest: 30s
Dumbbell Wrist Curl (Palms Up)	3x25 reps	rest: 30s
Dumbbell Wrist Curl (Palms Down)	3x20 reps	rest: 30s
Barbell Wrist Curl (Posterior)	3x25 reps	rest: 30s
Wrist Roller	4x8 reps	rest: 30s
Leg Raise	3x10 reps	rest: 30s

Legs (from bb.com - Thavius Nelson) 6 exercises, 57 mins

	2x40 reps	rest: 30s
Machine Leg Extension	4x30 reps	rest: 60s
Dumbbell Step-Up	4x15 reps	rest: 60s
Barbell Bulgarian Split Squat	2x15 reps	rest: 60s
Dumbbell Lunge	2x15 reps	rest: 60s
Machine Leg Curl (Prone)	4x15 reps	rest: 60s

Warmup 4 exercises, 11 mins

		3x8 reps	rest: 10s
		2x10 reps	rest: 10s
		2x15 reps	rest: 30s
		1x0 reps	rest: 1s

Legs (from Brendan Meyers) 11 exercises, 1 hr 0 min

Machine Leg Extension	3x15 reps	rest: 0s
Dumbbell Squat	3x15 reps	rest: 0s
Barbell Glute Bridge	3x15 reps	rest: 0s
Dumbbell Lunge	3x15 reps	rest: 0s
	3x15 reps	rest: 0s
Bodyweight Side Lunge	3x15 reps	rest: 0s
Single-Leg Glute Bridge	3x15 reps	rest: 0s
Dumbbell Deadlift	3x15 reps	rest: 90s
Dumbbell Walking Lunge	3x15 reps	rest: 0s
Bodyweight Squat	3x15 reps	rest: 0s
Bodyweight Lunge	3x15 reps	rest: 0s

Legs (from Mike Chang) 8 exercises, 1 hr 26 mins

	3x40 reps	rest: 30s
Dumbbell Squat	4x15 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 30s
Machine Leg Curl (Prone)	4x15 reps	rest: 30s
Dumbbell Stiff-Leg Deadlift	4x15 reps	rest: 60s
Dumbbell Reverse Lunge	4x15 reps	rest: 60s
Dumbbell Lunge	4x15 reps	rest: 60s
Dumbbell Calf Raise	4x30 reps	rest: 90s