ggorbunov

Oct 5th 2016

TRY IT OUT

DOWNLOAD

Routing_new

DOWNLOADS/VIEWS: 0/516

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

ÐÐ¾Ð³Ð¸-ÐŸÐ»ÐµÑ‡Ð¸ 8 exercises, 1 hr 13 mins

Smith Machine Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s
Dumbbell Bent-Over Raise	4x8 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Barbell Deep Squat	4x20 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s

Ð¡Ð¿Ð¸Ð½Ð°-ÐŸÐ»ÐµÑ‡Ð¸ 14 exercises, 1 hr 58 mins

Pull-Up	4x10 reps	rest: 60s
Machine Assisted Pull-Up	4x12 reps	rest: 60s
Machine Vertical Row (Close Grip)	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Machine Lat Pulldown	4x12 reps	rest: 60s
Dumbbell Bent-Over Raise	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Smith Machine Shrug	4x15 reps	rest: 60s
Decline Crunch	3x20 reps	rest: 60s
Hanging Knee Raise	3x12 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s

Ð¡Ð¿Ð¸Ð½Ð°-ÐŸÐ»ÐµÑ‡Ð¸ 11 exercises, 1 hr 27 mins

Bench Crunch	3x12 reps	rest: 60s
Parallel Bar Hip Raise	3x12 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
T Bar Row	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	4x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Smith Machine Shoulder Press	4x8 reps	rest: 60s
Smith Machine Shrug	4x15 reps	rest: 60s
Cable Crunch	3x12 reps	rest: 60s
Back Hyperextension	3x12 reps	rest: 60s

ÐÐ¾Ð³Ð¸-Ð¢Ñ€Ð¸Ñ†ÐµÐ¿Ñ 11 exercises, 1 hr 35 mins

Barbell Deep Squat	4x10 reps	rest: 60s
Dumbbell Walking Lunge	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Calf Press On Leg Press	4x25 reps	rest: 60s
Hack Calf Raise	3x12 reps	rest: 60s
Barbell JM Press	4x8 reps	rest: 60s
Dumbbell Tricep Extension	4x8 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	4x8 reps	rest: 60s
Hanging Leg Raise	4x10 reps	rest: 60s
Crunch with Hands Overhead	3x20 reps	rest: 60s

ÐÐ¾Ð³Ð¸-Ð¢Ñ€Ð¸Ñ†ÐµÐ¿Ñ 7 exercises, 1 hr 3 mins

Machine Leg Press	4x12 reps	rest: 60s
Barbell Romanian Deadlift	4x8 reps	rest: 60s
Machine Seated Calf Raise	3x25 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s
Decline Crunch	4x20 reps	rest: 60s
Parallel Bar Hip Raise	4x15 reps	rest: 60s

Ð“Ñ€ÑƒÐ´ÑŒ-Ð‘Ð¸Ñ†ÐµÐ¿Ñ 10 exercises, 1 hr 21 mins

Barbell Bench Press	4x8 reps	rest: 60s
Leverage Incline Chest Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Cable Incline Fly	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Machine Fly	4x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Hanging Knee Raise	3x10 reps	rest: 60s
Bench Crunch	3x20 reps	rest: 60s

Ð“Ñ€ÑƒÐ´ÑŒ-Ð‘Ð¸Ñ†ÐµÐ¿Ñ 8 exercises, 1 hr 5 mins