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Bigger Leaner Stronger - Barbell and Dumbbell Only

ali3n8

Apr 1st 2017

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Bigger Leaner Stronger - Barbell and Dumbbell Only

DOWNLOADS/VIEWS: 178/12247

RATING: 76 (FROM 14 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3
Day 4
Day 5

Chest and Abs 7 exercises, 1 hr 3 mins

	Barbell Incline Bench Press	3x6 reps	rest: 120s
	Dumbbell Incline Bench Press	3x6 reps	rest: 120s
	Barbell Bench Press	3x6 reps	rest: 120s
	Dumbbell Incline Bench Row	3x10 reps	rest: 120s
	Weighted Crunch	3x6 reps	rest: 120s
	Hanging Leg Raise	3x6 reps	rest: 120s
	Air Bike	3x6 reps	rest: 120s

Back and Calves 5 exercises, 44 mins

	Barbell Deadlift	3x6 reps	rest: 120s
	Barbell Bent-Over Row	3x6 reps	rest: 120s
	Chin-Up	3x6 reps	rest: 120s
	Barbell Standing Calf Raise	3x6 reps	rest: 120s
	Barbell Seated Calf Raise	3x6 reps	rest: 120s

Shoulders and Abs 6 exercises, 52 mins

	Barbell Military Press	3x6 reps	rest: 120s
	Dumbbell Lateral Raise	3x6 reps	rest: 120s
	Dumbbell Bent-Over Raise	3x6 reps	rest: 120s
	Weighted Crunch	3x6 reps	rest: 120s
	Hanging Leg Raise	3x6 reps	rest: 120s
	Air Bike	3x6 reps	rest: 120s

Legs 5 exercises, 45 mins

	Barbell Squat	3x6 reps	rest: 120s
	Barbell Front Squat	3x6 reps	rest: 120s
	Barbell Romanian Deadlift	3x6 reps	rest: 120s
	Barbell Seated Calf Raise	3x6 reps	rest: 120s
	Barbell Standing Calf Raise	3x6 reps	rest: 120s

Upper Body and Abs 8 exercises, 1 hr 2 mins

	Barbell Incline Bench Press	3x10 reps	rest: 120s
	Barbell Curl	3x6 reps	rest: 120s
	Barbell Bench Press (Close Grip)	3x6 reps	rest: 120s
	Dumbbell Alternating Bicep Curl	3x6 reps	rest: 120s
	Dumbbell Seated Tricep Press	3x6 reps	rest: 120s
	Weighted Crunch	3x5 reps	rest: 60s
	Hanging Leg Raise	3x5 reps	rest: 60s
	Air Bike	3x5 reps	rest: 60s

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