JackRaymont

Jun 17th 2017

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JN strength

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

strength routine

Back 6 exercises, 51 mins

Leg Peripherals 8 exercises, 56 mins

Chest and Bis 10 exercises, 1 hr 10 mins

Barbell Bench Press	5x5 reps	rest: 90s
Dumbbell Incline Bench Press	5x8 reps	rest: 60s
	4x10 reps	rest: 10s
	4x10 reps	rest: 60s
Machine Bench Press	3x12 reps	rest: 10s
	3x12 reps	rest: 10s
Push-Up	3x12 reps	rest: 60s
Cable Bicep Curl	6x10 reps	rest: 30s
Dumbbell Spider Curl	3x12 reps	rest: 10s
Barbell Drag Curl	3x12 reps	rest: 60s

Shoulders and Triceps 13 exercises, 1 hr 27 mins

Barbell Military Press	5x12.8.5.5.5 reps	rest: 80s
Dumbbell Lateral Raise	5x8 reps	rest: 20s
Dumbbell Upright Row	5x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 10s
Barbell Upright Row	4x10 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12 reps	rest: 10s
	4x12 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 10s
	3x12 reps	rest: 60s
	3x8 reps	rest: 10s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 10s

Legs 7 exercises, 53 mins

Arms 11 exercises, 1 hr 12 mins

Dip	5x12.8.5.5.5 reps	rest: 80s
Barbell Bench Press (Close Grip)	4x8 reps	rest: 60s
Cable Shoulder Extension	4x10 reps	rest: 10s
	4x10 reps	rest: 60s
	3x10 reps	rest: 10s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 10s
Barbell Preacher Curl	5x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x12 reps	rest: 10s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Cable Dual Overhead Curl	3x12 reps	rest: 10s
	3x12 reps	rest: 60s