We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Muscular size and balance 2017

stritimantis

May 2nd 2017

TRY IT OUT

DOWNLOAD

Muscular size and balance 2017

DOWNLOADS/VIEWS: 33/2160

RATING: 86 (FROM 9 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday

chest and back 6 exercises, 46 mins

	Barbell Bench Press	5x8 reps	rest: 60s
	Cable Seated Row	5x8 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	T Bar Row	3x8 reps	rest: 60s
	Machine Fly	3x10.12 reps	rest: 60s
	Machine Reverse Fly	3x10.12 reps	rest: 60s

Legs 7 exercises, 57 mins

	Stationary Bike	1x0 reps	rest: 7s
	Back Hyperextension	3x8 reps	rest: 60s
	Hack Squat	5x6 reps	rest: 60s
	Machine Leg Press	3x12.15 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	4x6 reps	rest: 60s
	Machine Seated Calf Raise	4x12.15 reps	rest: 60s
	Dumbbell Shoulder Shrug	4x12.15 reps	rest: 60s

shoulders and lats 6 exercises, 48 mins

	Barbell Military Press	5x6 reps	rest: 60s
	Chin-Up	5x6 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8.10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8.10 reps	rest: 60s
	Weight Plate Front Raise	4x10.12 reps	rest: 60s
	Cable Shoulder Extension	4x10.12 reps	rest: 60s

Arms 7 exercises, 53 mins

	Barbell Curl	4x10.12 reps	rest: 60s
	Cable Shoulder Extension	4x10.12 reps	rest: 60s
	Barbell Concentration Curl	3x10.12 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x10.12 reps	rest: 60s
	Dumbbell Incline Curl	3x10.12 reps	rest: 60s
	Dumbbell Seated Tricep Press	3x10.12 reps	rest: 60s
	Barbell Kneeling Wrist Curl (Palms Up)	3x15 reps	rest: 60s

Featured Workout plans

Try one of these professionally designed workout plans

3-Day Ab Circuit for Women

Jefit 5x5 Strength Training Routine

JeFit Strength & Conditioning Plan

Strength Training Maintenance

Mother's Day Routine

Build Mass Routine

The 5/3/1 Strength Program

Dumbbell Strength Workout (Phase 2)

3/7 Method: Strength Machine Only

Push/Pull Program (4-Days)

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine