Revantar

Feb 24th 2017

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Lean Bulk PPL

DOWNLOADS/VIEWS: 10/4385

RATING: 87 (FROM 16 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Lean bulk push, pull, legs split. With A and B days

Push A 12 exercises, 1 hr 46 mins

Hanging Leg Raise	3x10 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Alternating Heel Touch	3x15 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 15s
Indoor Cycling	1x0 reps	rest: 15s

Pull A 12 exercises, 1 hr 44 mins

Legs A 10 exercises, 1 hr 32 mins

Push B 12 exercises, 1 hr 47 mins

Hanging Leg Raise	3x10 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Alternating Heel Touch	3x15 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 15s
Indoor Cycling	1x0 reps	rest: 15s

Pull B 12 exercises, 1 hr 45 mins

Hanging Leg Raise	3x10 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Alternating Heel Touch	3x15 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Reverse Fly (Prone)	3x8 reps	rest: 60s
Weight Plate Shrug	3x15 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 15s
Indoor Cycling	1x0 reps	rest: 15s

Legs B 10 exercises, 1 hr 32 mins

Push A 12 exercises, 1 hr 46 mins

Hanging Leg Raise	3x10 reps	rest: 60s
Crunch	3x20 reps	rest: 60s
Alternating Heel Touch	3x15 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 15s
Indoor Cycling	1x0 reps	rest: 15s

Pull A 12 exercises, 1 hr 44 mins

Legs A 10 exercises, 1 hr 32 mins