nvprophecy

Oct 17th 2016

TRY IT OUT

DOWNLOAD

Full body strength building

DOWNLOADS/VIEWS: 3/1251

RATING: 5 (FROM 1 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back & Triceps 8 exercises, 1 hr 30 mins

Shoulder & Legs 13 exercises, 1 hr 35 mins

Barbell Frankenstein Squat	5x5 reps	rest: 45s
Barbell Squat	5x5 reps	rest: 45s
Pull-Up	5x5 reps	rest: 45s
Weighted Pull-Up	5x5 reps	rest: 45s
Machine Leg Press	5x5 reps	rest: 45s
Barbell Shoulder Press	5x5 reps	rest: 45s
Dumbbell Seated Shoulder Press	5x5 reps	rest: 45s
Barbell Military Press	5x5 reps	rest: 45s
Dumbbell Alternating Deltoid Raise	5x5 reps	rest: 45s
Machine Leg Curl (Prone)	5x5 reps	rest: 45s
Machine Leg Extension	5x5 reps	rest: 45s
Weighted Hanging Knee Raise	5x5 reps	rest: 45s
Hanging Knee Raise Rotation	5x5 reps	rest: 45s

Chest & Biceps 27 exercises, 3 hrs 20 mins

Barbell Bench Press	5x5 reps	rest: 45s
Machine Fly	5x5 reps	rest: 45s
Barbell Preacher Curl	5x5 reps	rest: 45s
Dumbbell Hammer Curl	5x5 reps	rest: 45s
Dumbbell Bench Press	5x5 reps	rest: 45s
Dumbbell Incline Bench Press (Hammer Grip)	5x5 reps	rest: 45s
Dumbbell Fly	5x5 reps	rest: 45s
Bench Weighted Decline Crunch	5x5 reps	rest: 45s
Decline Bench Weighted Twist	5x5 reps	rest: 45s
Dumbbell Incline Bench Press	5x5 reps	rest: 45s
Cable Lower Chest Raise	5x5 reps	rest: 45s
Push-Up	5x5 reps	rest: 45s
Barbell Curl	5x5 reps	rest: 45s
Barbell Military Press	5x5 reps	rest: 45s
Dumbbell Incline Bench Press	5x5 reps	rest: 45s
EZ Bar Curl	5x5 reps	rest: 45s
Dumbbell Hammer Curl (Cross Body)	5x5 reps	rest: 45s
Barbell Incline Bench Press	5x5 reps	rest: 45s
Barbell Decline Bench Press	5x5 reps	rest: 45s
Leverage Incline Chest Press	5x5 reps	rest: 45s
Dumbbell Bench Press	5x5 reps	rest: 45s
Machine Inner Chest Press	5x5 reps	rest: 45s
Cable Mid Chest Crossover	5x5 reps	rest: 45s
Cable Cross-Over	5x5 reps	rest: 45s
Cable Cross-Over	5x5 reps	rest: 45s
Cable Lower Chest Raise	5x5 reps	rest: 45s
Cable Cross-Over	5x5 reps	rest: 45s

Jessica 7 exercises, 51 mins

Dumbbell Alternating Bicep Curl	5x5 reps	rest: 45s
EZ Bar Curl	5x5 reps	rest: 45s
Dumbbell Alternating Hammer Curl	5x5 reps	rest: 45s
Dumbbell Tricep Extension	5x5 reps	rest: 45s
Cable Tricep Pushdown (Rope)	5x5 reps	rest: 45s
Dumbbell Lateral Raise	5x5 reps	rest: 45s
Dumbbell One-Arm Front Raise	5x5 reps	rest: 45s