Gym Junkies upper/lower

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Pulled directly from the Gym Junkies website.

Accessory lifts MUST be slow and controlled for maximum effect. Perfect form on ALL lifts is a must!

Upper 1 8 exercises, 59 mins

Lower 1 8 exercises, 1 hr 2 mins

Barbell Squat	3x8 reps	rest: 90s
Barbell Romanian Deadlift	3x8 reps	rest: 90s
Machine Leg Extension	2x10 reps	rest: 90s
Machine Seated Leg Curl	2x10 reps	rest: 90s
Machine Calf Raise	3x12 reps	rest: 90s
Parallel Bar Hip Raise	3x12 reps	rest: 90s
Barbell Wrist Curl (Palms Up)	3x12 reps	rest: 90s
Barbell Wrist Curl (Palms Down)	3x12 reps	rest: 90s

Upper 2 8 exercises, 1 hr 0 min

Barbell Incline Bench Press	3x8 reps	rest: 90s
Barbell Deadlift	3x8 reps	rest: 90s
Barbell Military Press	3x8 reps	rest: 90s
Dumbbell Bench Press	2x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	2x10 reps	rest: 90s
Dumbbell Seated Shoulder Press	2x10 reps	rest: 90s
Cable Shoulder Extension	3x10 reps	rest: 90s
Dumbbell Seated Alternating Hammer Curl	3x10 reps	rest: 90s

Lower 2 7 exercises, 53 mins

Barbell Squat	3x8 reps	rest: 90s
Machine Seated Leg Curl	2x10 reps	rest: 90s
Machine Leg Extension	2x10 reps	rest: 90s
Machine Calf Raise	3x12 reps	rest: 90s
Parallel Bar Hip Raise	3x12 reps	rest: 90s
Barbell Wrist Curl (Palms Down)	3x12 reps	rest: 90s
Barbell Wrist Curl (Palms Up)	3x12 reps	rest: 90s