NitinGupta3

Apr 6th 2017

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April bulking & cut program

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Chest & triceps 10 exercises, 1 hr 3 mins

Pull-Up	3x15 reps	rest: 30s
Push-Up	3x15 reps	rest: 30s
Bench Dip	3x15 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 30s
Leverage Decline Chest Press	3x15 reps	rest: 30s
Dumbbell Fly	3x15 reps	rest: 30s
Barbell Decline Bench Press	3x15 reps	rest: 30s
Dumbbell Alternating Tricep Kickback	3x15 reps	rest: 30s
Bench Plank	1x15 reps	rest: 30s
Dumbbell Pullover	3x15 reps	rest: 30s

Shoulder n Biceps 8 exercises, 1 hr 0 min

Cable Bicep Curl	4x15 reps	rest: 30s
Leverage Shoulder Press	4x15 reps	rest: 30s
Dumbbell Hammer Curl	4x15 reps	rest: 30s
Dumbbell Alternating Arnold Press (Stability Ball)	3x15 reps	rest: 30s
Dumbbell Shoulder Shrug	3x15 reps	rest: 30s
Dumbbell Lateral Raise	4x15 reps	rest: 30s
Dumbbell Concentration Curl	3x15 reps	rest: 30s
Bench Plank	3x15 reps	rest: 30s

Cardio n abs 8 exercises, 57 mins

Decline Crunch	3x20 reps	rest: 30s
Weighted Hanging Knee Raise	3x15 reps	rest: 30s
Hanging Knee Raise Rotation	3x10 reps	rest: 30s
Leg Raise	3x15 reps	rest: 30s
Plank	3x15 reps	rest: 30s
Oblique Crunch	3x15 reps	rest: 30s
Side Plank	3x15 reps	rest: 30s
Treadmill Running	0x15 reps	rest: 15s

Leg and calf 5 exercises, 32 mins

Kettlebell Goblet Squat	3x15 reps	rest: 30s
Machine Calf Press	3x15 reps	rest: 30s
Machine Seated Calf Raise	3x15 reps	rest: 30s
Machine Leg Extension	3x15 reps	rest: 30s
Dumbbell Lunge	3x15 reps	rest: 30s

Back n Biceps 7 exercises, 49 mins

Pull-Up	3x15 reps	rest: 30s
Cable Bicep Curl	3x15 reps	rest: 30s
Dumbbell Concentration Curl	3x15 reps	rest: 30s
Dumbbell Hammer Curl	3x15 reps	rest: 30s
Machine Lat Pulldown	3x15 reps	rest: 30s
Barbell Bent-Over Row	3x15 reps	rest: 30s
Dumbbell One-Arm Row	3x15 reps	rest: 30s

Cardio & abs 8 exercises, 58 mins

Treadmill Running	0x15 reps	rest: 16s
Hanging Knee Raise Rotation	3x15 reps	rest: 30s
Weighted Hanging Knee Raise	3x15 reps	rest: 30s
Decline Crunch	3x15 reps	rest: 30s
Leg Raise	3x15 reps	rest: 30s
Oblique Crunch	3x15 reps	rest: 30s
Plank	3x15 reps	rest: 30s
Side Plank	3x15 reps	rest: 30s