new 5 day split

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RATING: 55 (FROM 2 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

1 - legs 6 exercises, 50 mins

Barbell Squat	5x3,3,2,2,1 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Calf Press On Leg Press	4x12 reps	rest: 60s
Dumbbell Seated Single-Leg Calf Raise	4x15 reps	rest: 60s

2 - Chest 6 exercises, 55 mins

3 - Back & Abs 6 exercises, 50 mins

Weighted Pull-Up	5x4,4,3,2,2 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 60s
Dual Cable Triceps Extension	4x15 reps	rest: 60s

4 - Rest or cardio 0 exercises, 0 min

5 - Shoulders & Abs 6 exercises, 55 mins

Barbell Push Press	5x3,3,2,2,1 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s
Cable One-Arm Lateral Raise	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Cable Lateral Raise	4x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x15 reps	rest: 60s

6 - Arms 5 exercises, 33 mins

Barbell Preacher Curl	3x8 reps	rest: 60s
EZ Bar Decline Tricep Extension	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s