4 Day Split For Mass

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RATING: 85 (FROM 13 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs 8 exercises, 49 mins

Chest+Biceps 12 exercises, 1 hr 18 mins

Dumbbell Incline Bench Press	4x10,10,8,8 reps	rest: 90s
	1x6 reps	rest: 60s
Dumbbell Incline Fly	4x10 reps	rest: 60s
Barbell Bench Press	3x12,10,8 reps	rest: 60s
	1x8 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Weighted Tricep Dip	4x12 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x12,10,8,8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x10,10,8 reps	rest: 60s
	1x6 reps	rest: 60s
Dumbbell Bicep Curl	4x8 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s

Back 8 exercises, 51 mins

Shoulders+Triceps 12 exercises, 57 mins

Barbell Shoulder Press	4x10,8,8,6 reps	rest: 60s
	1x6 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12,10,8,8 reps	rest: 60s
Barbell Upright Row	3x12,10,8 reps	rest: 1s
Dumbbell Lateral Raise	3x12,10,8 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 60s
Barbell Reverse Tricep Bench Press	4x12,10,8,8 reps	rest: 60s
EZ Bar Tricep Extension	3x10,10,8 reps	rest: 60s
	1x6 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 45s
Cable One-Arm Tricep Pushdown	2x10 reps	rest: 60s
	1x10 reps	rest: 60s