duhan

Jan 18th 2017

TRY IT OUT

DOWNLOAD

Push/Pull/Legs/Push/Pull/Legs/Rest

DOWNLOADS/VIEWS: 11/2608

RATING: 75 (FROM 5 JEFIT MEMBERS)

5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push A (Hypertrophy) 9 exercises, 1 hr 19 mins

Barbell Bench Press	5x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Cable Wrist Curl	4x20 reps	rest: 60s
Cable Kneeling Crunch	3x16 reps	rest: 60s
Leg Raise	3x16 reps	rest: 60s

Push A (Strength) 9 exercises, 58 mins

Barbell Bench Press	4x6 reps	rest: 60s
Barbell Decline Bench Press	3x6 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x6 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x6 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x6 reps	rest: 60s
Cable Wrist Curl	3x6 reps	rest: 60s
Cable Kneeling Crunch	3x16 reps	rest: 60s
Leg Raise	3x16 reps	rest: 60s

Pull A (Hypertrophy) 9 exercises, 1 hr 28 mins

Barbell Rack Pull	6x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	6x10 reps	rest: 60s
Dumbbell Bent-Over Row	4x16 reps	rest: 60s
Dumbbell Shoulder Shrug	4x16 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 60s
Cable Seated Bicep Curl	3x10 reps	rest: 60s
Cable Reverse Curl	4x20 reps	rest: 60s
Stability Ball Roman Twist	3x16 reps	rest: 60s
Alternating Heel Touch	3x16 reps	rest: 60s

Pull A (Strength) 9 exercises, 58 mins

Barbell Rack Pull	4x6 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x6 reps	rest: 60s
Dumbbell Bent-Over Row	3x6 reps	rest: 60s
Dumbbell Shoulder Shrug	3x6 reps	rest: 60s
EZ Bar Curl	3x6 reps	rest: 60s
Cable Seated Bicep Curl	3x6 reps	rest: 60s
Cable Reverse Curl	3x6 reps	rest: 60s
Stability Ball Roman Twist	3x16 reps	rest: 60s
Alternating Heel Touch	3x16 reps	rest: 60s

Legs A (Hypertrophy) 6 exercises, 1 hr 3 mins

Legs A (Strength) 7 exercises, 1 hr 0 min

Push B (Hypertrophy) 9 exercises, 1 hr 19 mins

Barbell Incline Bench Press	5x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Cable Wrist Curl	4x20 reps	rest: 60s
Hanging Leg Raise	3x16 reps	rest: 60s
Crunch	3x16 reps	rest: 60s

Push B (Strength) 9 exercises, 1 hr 3 mins

Barbell Incline Bench Press	4x6 reps	rest: 60s
Dumbbell Fly	3x6 reps	rest: 60s
Dumbbell Lateral Raise	3x6 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x6 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x6 reps	rest: 60s
Cable Wrist Curl	4x20 reps	rest: 60s
Hanging Leg Raise	3x16 reps	rest: 60s
Crunch	3x16 reps	rest: 60s

Pull B (Hypertrophy) 10 exercises, 1 hr 28 mins

Barbell Rack Pull	4x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Barbell Shrug	4x16 reps	rest: 60s
Preacher Curl Machine	4x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Cable Reverse Curl	4x20 reps	rest: 60s
Cable Wood Chop	3x16 reps	rest: 60s
Cable Rotational Crunch (Kneeling)	3x16 reps	rest: 60s

Pull B (Strength) 10 exercises, 1 hr 12 mins

Barbell Rack Pull	4x6 reps	rest: 60s
Pull-Up	3x6 reps	rest: 60s
Cable Seated Row	3x6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 60s
Barbell Shrug	3x6 reps	rest: 60s
Preacher Curl Machine	3x6 reps	rest: 60s
Dumbbell Hammer Curl	3x6 reps	rest: 60s
Cable Reverse Curl	4x20 reps	rest: 60s
Cable Wood Chop	3x16 reps	rest: 60s
Cable Rotational Crunch (Kneeling)	3x16 reps	rest: 60s

Legs B (Hypertrophy) 7 exercises, 1 hr 10 mins

Legs B (Strength) 7 exercises, 1 hr 0 min