Focus yourself, This one is going to hurt.

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RATING: 60 (FROM 3 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a HIIT circuit designed for increased size and strength.
This is a fairly intense routine, pay attention to your body and be aware of your limits.

This routine is designed for use of barbell, dumbbell, and a cable machine (home gym, functional trainer or other cable based machines can be used)

The exercises in this routine should be performed using 50% of 1rm for the first round, increasing to 80-90% of 1rm for the second round, followed by 70-80% of 1rm for the final round.

Yoga is done one Tuesdays, Thursdays and Saturdays

Feedback is welcome.

Always consult a doctor before starting new exercise routines to confirm that you are physically fit and capable of performing the movements involved and ensure you don't have a medical condition that would prevent you from performing to designated intensity or duration.

Monday
Wednesday
Friday
ANY

Triceps and Chest 18 exercises, 53 mins

Barbell Step-Up	1x5 reps	rest: 20s
Dumbbell Fly	1x5 reps	rest: 20s
Barbell Bench Press	1x5 reps	rest: 20s
Barbell Front Raise Pullover	1x5 reps	rest: 20s
Barbell Tricep Extension (Supine)	1x5 reps	rest: 20s
Cable High Pulley Tricep Extension	1x5 reps	rest: 60s
Barbell Step-Up	1x5 reps	rest: 60s
Dumbbell Fly	1x5 reps	rest: 60s
Barbell Bench Press	1x5 reps	rest: 60s
Barbell Front Raise Pullover	1x5 reps	rest: 60s
Barbell Tricep Extension (Supine)	1x5 reps	rest: 60s
Cable High Pulley Tricep Extension	1x5 reps	rest: 60s
Barbell Step-Up	1x10 reps	rest: 60s
Dumbbell Fly	1x10 reps	rest: 60s
Barbell Bench Press	1x10 reps	rest: 60s
Barbell Front Raise Pullover	1x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	1x8 reps	rest: 60s
Cable High Pulley Tricep Extension	1x10 reps	rest: 60s

Biceps and Back 21 exercises, 1 hr 0 min

Barbell Deadlift	1x5 reps	rest: 20s
Dumbbell Reverse Fly	1x5 reps	rest: 20s
Dumbbell One-Arm Row	1x5 reps	rest: 20s
Cable Lat Pulldown (Wide Grip)	1x5 reps	rest: 20s
Cable Shoulder Extension	1x5 reps	rest: 20s
Dumbbell Alternating Hammer Curl	1x5 reps	rest: 20s
Barbell Curl	1x5 reps	rest: 20s
Barbell Deadlift	1x5 reps	rest: 60s
Dumbbell Reverse Fly	1x5 reps	rest: 60s
Dumbbell One-Arm Row	1x5 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	1x5 reps	rest: 60s
Cable Shoulder Extension	1x5 reps	rest: 60s
Dumbbell Alternating Hammer Curl	1x5 reps	rest: 60s
Barbell Curl	1x5 reps	rest: 60s
Barbell Deadlift	1x10 reps	rest: 60s
Dumbbell Reverse Fly	1x10 reps	rest: 60s
Dumbbell One-Arm Row	1x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	1x10 reps	rest: 60s
Cable Shoulder Extension	1x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	1x10 reps	rest: 60s
Barbell Curl	1x10 reps	rest: 60s

Shoulders and Abs 21 exercises, 58 mins

	1x5 reps	rest: 20s
Barbell Alternating Press	1x5 reps	rest: 20s
Barbell Front Raise	1x5 reps	rest: 20s
Dumbbell Shoulder Abduction	1x5 reps	rest: 20s
Dumbbell Arnold Press	1x5 reps	rest: 20s
Parallel Bar Leg Raise	1x5 reps	rest: 20s
Cable Wood Chop	1x5 reps	rest: 20s
	1x5 reps	rest: 60s
Barbell Alternating Press	1x5 reps	rest: 60s
Barbell Front Raise	1x5 reps	rest: 60s
Dumbbell Shoulder Abduction	1x5 reps	rest: 60s
Dumbbell Arnold Press	1x5 reps	rest: 60s
Parallel Bar Leg Raise	1x5 reps	rest: 60s
Cable Wood Chop	1x5 reps	rest: 60s
	1x10 reps	rest: 60s
Barbell Alternating Press	1x10 reps	rest: 60s
Barbell Front Raise	1x10 reps	rest: 60s
Dumbbell Shoulder Abduction	1x10 reps	rest: 60s
Dumbbell Arnold Press	1x10 reps	rest: 60s
Parallel Bar Leg Raise	1x10 reps	rest: 60s
Cable Wood Chop	1x10 reps	rest: 60s

Yoga 21 exercises, 1 hr 59 mins

		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s
		3x8 reps	rest: 60s