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Bulking Extreme

jjhwk_

Jun 2nd 2017

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Bulking Extreme

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RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday Morning (Back) 6 exercises, 53 mins

	Barbell Good Morning	3x10 reps	rest: 60s
	Barbell Deadlift	5x10 reps	rest: 60s
	Machine Back Extension	4x10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
	T Bar Row	4x10 reps	rest: 60s
	Barbell Reverse Curl	4x10 reps	rest: 60s

Monday Evening (Back) 6 exercises, 54 mins

	Barbell Rack Pull	5x10 reps	rest: 60s
	Barbell Bent-Over Row	4x10 reps	rest: 60s
	Cable Seated Row	4x10 reps	rest: 60s
	Pull-Up	4x10 reps	rest: 60s
	Cable Shoulder Extension	4x10 reps	rest: 60s
	Barbell Kneeling Wrist Curl (Palms Up)	4x10 reps	rest: 60s

Tuesday Morning (Chest) 6 exercises, 54 mins

	Dumbbell Incline Bench Press	4x10 reps	rest: 60s
	Barbell Decline Bench Press	5x10 reps	rest: 60s
	Cable Incline Fly	4x10 reps	rest: 60s
	Dumbbell Deep Push-Up	4x10 reps	rest: 60s
	Cable Cross-Over	4x10 reps	rest: 60s
	Dumbbell Pullover	3x10 reps	rest: 60s

Tuesday Evening (Chest) 6 exercises, 54 mins

	Machine Incline Chest Press	3x10 reps	rest: 60s
	Barbell Bench Press	5x10 reps	rest: 60s
	Cable Lower Chest Raise	4x10 reps	rest: 60s
	Barbell Incline Bench Press	5x10 reps	rest: 60s
	Machine Fly	4x10 reps	rest: 60s
	Dumbbell Decline Fly	3x10 reps	rest: 60s

Wednesday Morning (REST) 0 exercises, 0 min

Wednesday Evening (Arms) 8 exercises, 1 hr 4 mins

	Dumbbell Incline Curl	4x10 reps	rest: 60s
	Bench Dip	4x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
	Cable Rope Hammer Curl	4x10 reps	rest: 60s
		4x10 reps	rest: 60s
		4x10 reps	rest: 60s
		4x10 reps	rest: 60s
		4x10 reps	rest: 60s

Thursday Morning (Legs) 6 exercises, 53 mins

	Barbell Stiff-Leg Deadlift	5x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Seated Leg Curl	5x10 reps	rest: 60s
	Barbell Front Squat	4x10 reps	rest: 60s
	Machine Leg Press	3x10 reps	rest: 60s
	Calf Press On Leg Press	4x10 reps	rest: 60s

Thursday Evening (Legs) 6 exercises, 50 mins

	Machine Leg Extension	4x10 reps	rest: 60s
	Bodyweight Lunge	4x10 reps	rest: 60s
	Barbell Squat	5x10 reps	rest: 60s
	Machine Calf Raise	4x10 reps	rest: 60s
	Hack Squat	4x10 reps	rest: 60s
	Machine Seated Calf Raise	2x10 reps	rest: 60s

Friday Morning (Shoulders) 6 exercises, 50 mins

	Dumbbell Lateral Raise	4x10 reps	rest: 60s
	Weight Plate Front Raise	4x10 reps	rest: 60s
	Dumbbell Seated Shoulder Press	5x10 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
	Barbell Upright Row	4x10 reps	rest: 60s
	Dumbbell Bent-Over Raise	3x10 reps	rest: 60s

Friday Evening (Shoulders) 6 exercises, 52 mins

	Barbell Shrug	5x10 reps	rest: 60s
	Barbell Military Press	4x10 reps	rest: 60s
	Barbell Push Press Behind the Neck	4x10 reps	rest: 60s
	Cable Reverse Fly	3x10 reps	rest: 60s
	Machine Reverse Fly	4x10 reps	rest: 60s
	Cable Rope Deltoid Row	4x10 reps	rest: 60s

Saturday Morning (Arms) 8 exercises, 1 hr 4 mins

	Dumbbell Incline Curl	4x10 reps	rest: 60s
	Bench Dip	4x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
	Cable Rope Hammer Curl	4x10 reps	rest: 60s
		4x10 reps	rest: 60s
		4x10 reps	rest: 60s
		4x10 reps	rest: 60s
		4x10 reps	rest: 60s

Saturday Evening (REST) 0 exercises, 0 min

Sunday Morning (REST) 0 exercises, 0 min

Sunday Evening (REST) 0 exercises, 0 min

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