chubbell

Oct 17th 2020

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Total body insanity

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RATING: 93 (FROM 1 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Total body workout, 6 day rotation. For best results rotate days and mix up the routines both the order their done in and the weights lifted, you cannot allow your muscles to get used to any sort of routines. This routine requires dedication and time, plan to spend a minimum of 2-2.5 hours in the gym not including the morning walk which is done to get yourself moving and warm up your muscles so it's important to do. Diet is a must for this routine to show results, minimum of 1 gram protein per pound of body weight is recommended and consume 5 grams creatine 1 hour prior to workout and another 5 grams creatine post workout. Choose 1 full day for rest with no workouts as rest is also important

Day 1 (Back) 11 exercises, 3 hrs 4 mins

	1x0 reps	rest: 40s
Cable Lat Pulldown (Wide Grip)	10x15 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	10x15 reps	rest: 45s
Cable Seated Row	10x15 reps	rest: 45s
Back Hyperextension	10x15 reps	rest: 45s
Machine Assisted Chin-Up	10x15 reps	rest: 45s
Smith Machine Bent-Over Row	10x15 reps	rest: 45s
Machine Back Extension	10x15 reps	rest: 45s
Decline Crunch	6x15 reps	rest: 45s
Parallel Bar Hip Raise	6x15 reps	rest: 45s
Treadmill Running	1x0 reps	rest: 10s

Day 2 (Arms) 9 exercises, 2 hrs 29 mins

	1x0 reps	rest: 40s
Preacher Curl Machine	10x15 reps	rest: 45s
Machine Tricep Extension	10x15 reps	rest: 45s
Cable Shoulder Extension	10x15 reps	rest: 45s
Cable Wrist Curl	10x15 reps	rest: 45s
Cable Reverse Curl	10x15 reps	rest: 45s
Dumbbell Concentration Curl	10x15 reps	rest: 45s
Parallel Bar Hip Flexion	6x15 reps	rest: 45s
Treadmill Running	1x15 reps	rest: 10s

Day 3 (Abs/Obliques) 8 exercises, 2 hrs 7 mins

	1x0 reps	rest: 40s
Parallel Bar Hip Raise	10x15 reps	rest: 45s
Parallel Bar Hip Flexion	10x15 reps	rest: 45s
Decline Crunch	10x15 reps	rest: 45s
Cable Kneeling Crunch	10x15 reps	rest: 45s
Hanging Knee Raise	10x15 reps	rest: 45s
Machine Ab Crunch	10x15 reps	rest: 45s
Treadmill Running	1x0 reps	rest: 10s

Day 4 (Legs) 10 exercises, 3 hrs 1 min

	1x0 reps	rest: 40s
Machine Leg Press (Narrow Stance)	10x15 reps	rest: 60s
Calf Press On Leg Press	10x15 reps	rest: 60s
Smith Machine Squat	10x15 reps	rest: 60s
Smith Machine Reverse Calf Raise	10x15 reps	rest: 60s
Machine Seated Leg Curl	10x15 reps	rest: 45s
Machine Leg Extension	10x15 reps	rest: 45s
Machine Hip Adduction	10x15 reps	rest: 45s
Machine Hip Abduction	10x15 reps	rest: 45s
Treadmill Running	1x0 reps	rest: 10s

Day 5 (Shoulders) 10 exercises, 3 hrs 41 mins

	1x0 reps	rest: 40s
Dumbbell Seated Side Lateral Raise	10x15 reps	rest: 45s
Dumbbell Seated Arnold Press	10x15 reps	rest: 45s
Dumbbell One-Arm Front Raise	10x15 reps	rest: 45s
Dumbbell Shoulder Press	10x15 reps	rest: 45s
Smith Machine Shrug	10x15 reps	rest: 45s
Smith Machine Upright Row	10x15 reps	rest: 45s
Smith Machine Shoulder Press	10x15 reps	rest: 45s
Machine Reverse Fly	10x15 reps	rest: 45s
Treadmill Running	1x15 reps	rest: 45s

Day 6 (Chest) 11 exercises, 3 hrs 20 mins

	1x0 reps	rest: 40s
Smith Machine Bench Press	10x15 reps	rest: 45s
Smith Machine Incline Bench Press	10x15 reps	rest: 45s
Smith Machine Decline Bench Press	10x15 reps	rest: 45s
Dumbbell Bench Press	10x15 reps	rest: 45s
Machine Assisted Dip	10x15 reps	rest: 45s
Machine Fly	10x15 reps	rest: 45s
Dumbbell Deep Push-Up	10x15 reps	rest: 45s
Parallel Bar Hip Raise	10x15 reps	rest: 45s
Decline Crunch	6x15 reps	rest: 45s
Treadmill Running	1x15 reps	rest: 10s