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Musclepharm Get Swole: Phase 2

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Jun 12th 2017

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Musclepharm Get Swole: Phase 2

DOWNLOADS/VIEWS: 23/6285

RATING: 56 (FROM 19 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 3
Day 2
Day 4
Day 5

Chest and Back 6 exercises, 45 mins

	Chin-Up	4x12 reps	rest: 60s
	Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
	Cable Seated Row	5x12,10,8,8,8 reps	rest: 60s
	Barbell Bench Press	5x5 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x15,12,10 reps	rest: 60s
	Dumbbell Fly	5x5 reps	rest: 60s

Legs 5 exercises, 31 mins

	Barbell Squat	5x20,15,12,10,8 reps	rest: 60s
	Machine Leg Press	5x20,15,12,10,8 reps	rest: 60s
	Machine Leg Extension	4x25,20,15,10 reps	rest: 60s
	Machine Seated Leg Curl	4x20,15,10,5 reps	rest: 60s
	Machine Seated Calf Raise	4x25,20,25,20 reps	rest: 60s

Arms 8 exercises, 1 hr 41 mins

	Dumbbell Preacher Curl	5x10 reps	rest: 0s
	Barbell Preacher Curl	5x10 reps	rest: 0s
	Barbell Preacher Curl (Overhand)	5x10 reps	rest: 0s
	Cable Rope Hammer Curl	5x30 reps	rest: 60s
	Barbell Bench Press (Close Grip)	5x5 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x40 reps	rest: 60s
	Bench Dip	5x50 reps	rest: 60s
	Cable Shoulder Extension	4x40 reps	rest: 60s

Shoulders and Abs 9 exercises, 42 mins

	Barbell Military Press	3x15,12,10 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x12,10,8 reps	rest: 60s
	Dumbbell Lateral Raise	4x20,15,12,10 reps	rest: 60s
	Dumbbell Alternating Front Raise	5x5 reps	rest: 60s
	Dumbbell Shoulder Shrug	5x5 reps	rest: 60s
	Hanging Leg Raise	1x12 reps	rest: 0s
	Sit-Up	1x15 reps	rest: 0s
	Plank	1x15 reps	rest: 0s
	Dumbbell Side Bend	1x12 reps	rest: 0s

Weakness 5 exercises, 52 mins

	Cable Cross-Over	3x12 reps	rest: 60s
	Cable External Rotation	3x12 reps	rest: 0s
	Cable Internal Rotation	3x12 reps	rest: 60s
	Rowing	0x12 reps	rest: 10s
	Treadmill Running	0x12 reps	rest: 20s

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