mickyger

Feb 7th 2017

TRY IT OUT

DOWNLOAD

5 Split Mass Bulking/Power Lift Routine

DOWNLOADS/VIEWS: 1/769

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Perform For No More Then 8 Weeks Straight!!!

Advanced Training Program Where Form Is Much More Important Then Amount Of Reps Or Sets!

Chest/Triceps 23 exercises, 2 hrs 12 mins

	1x0 reps	rest: 5s
	1x0 reps	rest: 5s
	4x12 reps	rest: 10s
	4x12 reps	rest: 10s
Barbell Incline Bench Press	4x12 reps	rest: 10s
Barbell Deadlift	4x12 reps	rest: 10s
Dumbbell Incline Fly	4x12 reps	rest: 10s
Dumbbell Press (Close Grip)	4x12 reps	rest: 10s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 10s
EZ Bar Tricep Extension	4x12 reps	rest: 10s
Smith Machine Bench Press (Close Grip)	4x12 reps	rest: 10s
Smith Machine Incline Tricep Extension	4x12 reps	rest: 10s
Dumbbell Incline Tricep Extension	4x12 reps	rest: 10s
Dumbbell Tricep Kickback	4x12 reps	rest: 10s
Dumbbell Rotational Bench Press	4x12 reps	rest: 10s
EZ Bar Tricep Extension (Close Grip)	4x12 reps	rest: 10s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 10s
Cable Rope High Pulley Tricep Extension	4x12 reps	rest: 10s
	4x12 reps	rest: 10s
Stability Ball Tricep Extension	4x12 reps	rest: 10s
Stability Ball Weight Plate Pullover	4x12 reps	rest: 10s
Machine Fly	4x12 reps	rest: 10s
Barbell Neck Press	4x12 reps	rest: 10s

Back/Biceps 20 exercises, 2 hrs 4 mins

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 10s
Dual Cable Triceps Extension	4x12 reps	rest: 10s
Cable Rear Pulldown (Wide Grip)	4x12 reps	rest: 10s
Cable Reverse Crossover	4x12 reps	rest: 10s
Barbell Deadlift	4x12 reps	rest: 10s
Cable Seated Row	4x12 reps	rest: 10s
Barbell Bent-Over Row	4x12 reps	rest: 10s
Dumbbell One-Arm Row	4x12 reps	rest: 10s
Machine Back Extension	4x12 reps	rest: 10s
Barbell Pullover	4x12 reps	rest: 10s
Leverage Machine Iso Row	4x12 reps	rest: 10s
Machine Lat Pulldown	4x12 reps	rest: 10s
Leverage Machine High Row	4x12 reps	rest: 10s
Machine Vertical Row (Close Grip)	4x12 reps	rest: 10s
Cable Incline Pulldown (Supine)	4x12 reps	rest: 10s
Cable Rope Lat Pulldown	4x12 reps	rest: 10s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 10s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 10s
Dumbbell Rear Delt Row	4x12 reps	rest: 10s
Dumbbell Prone Incline Shrug	4x12 reps	rest: 10s

Rest/Cardio and/or Pullup Routine 9 exercises, 59 mins

Chest/Shoulders 25 exercises, 2 hrs 31 mins

	1x0 reps	rest: 5s
	1x0 reps	rest: 5s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s
Cable External Rotation	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x8 reps	rest: 60s
Barbell Military Press (Seated)	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Mid Chest Crossover	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Plyo Push-Up	3x8 reps	rest: 60s
Cable Straight Arm Crossover	3x8 reps	rest: 60s
Cable Incline Press	3x8 reps	rest: 60s

Legs (w/Optional Abs Day) 12 exercises, 1 hr 13 mins