Advanced Volume Training

DOWNLOADS/VIEWS: 3/568

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

This workout is a hybrid workout that has the advantage of upper/lower split workouts which allow hitting each bodypart twice a week while also having the advantage of the 5 day split

Upper Full 7 exercises, 1 hr 4 mins

Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Weighted Pull-Up	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 20s

Arms and Abs 7 exercises, 57 mins

Weighted Tricep Dip	3x6 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x6 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x6 reps	rest: 60s
Plank	3x6 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 20s

Legs (Brutal) 5 exercises, 29 mins

Barbell Stiff-Leg Deadlift	3x6 reps	rest: 60s
Barbell Deep Squat	3x6 reps	rest: 60s
Barbell Deadlift	3x6 reps	rest: 60s
Dumbbell Lunge	3x6 reps	rest: 60s
Box Jump Multiple Response	1x30 reps	rest: 30s

Pull Workout 6 exercises, 52 mins

Weighted Pull-Up	3x6 reps	rest: 60s
Barbell Bent-Over Row	3x6 reps	rest: 60s
Chin-Up (Mixed Grip)	3x6 reps	rest: 60s
Barbell One-Arm Row	3x6 reps	rest: 60s
Dumbbell Bicep Curl	3x6 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 20s

Push Workout 6 exercises, 52 mins

Dumbbell Bench Press	3x6 reps	rest: 60s
Dumbbell Fly	3x6 reps	rest: 60s
Dumbbell Seated Alternating Shoulder Press	3x6 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x6 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	3x6 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 20s