vlad.tarca

Aug 6th 2017

TRY IT OUT

DOWNLOAD

Week 1

DOWNLOADS/VIEWS: 0/407

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

Chest + Biceps 16 exercises, 2 hrs 7 mins

Barbell Bench Press	4x10.8.8.6 reps	rest: 60s
Barbell Incline Bench Press	4x10.8.8.6 reps	rest: 60s
Barbell Decline Bench Press	4x10.8.8.6 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Dumbbell Bench Press	4x10.8.8.6 reps	rest: 60s
Dumbbell Incline Bench Press	4x10.8.8.6 reps	rest: 60s
Dumbbell Decline Bench Press	4x10.8.8.6 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 20s

Back+Triceps 16 exercises, 2 hrs 15 mins

Barbell Deadlift	4x10.8.8.6 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10.10.8.8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x10.10.8.8 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
T Bar Row	4x10 reps	rest: 60s
Barbell Row	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Back Hyperextension	3x15 reps	rest: 60s
Dumbbell Press (Close Grip)	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x15 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 20s

Legs + Abs+ forearm 18 exercises, 2 hrs 36 mins

Barbell Squat	4x10.8.6.4 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Dumbbell Squat	3x10 reps	rest: 60s
Dumbbell Lunge	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s
Dumbbell Calf Raise	4x10 reps	rest: 60s
Wrist Roller	4x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Cable Kneeling Crunch	4x15 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 60s
Parallel Bar Leg Raise	3x15 reps	rest: 60s
Parallel Bar Hip Raise	3x15 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 20s

Shoulders + traps + abs 17 exercises, 2 hrs 25 mins

Barbell Military Press	1x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10.8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Machine Shoulder Press	4x10 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Cable Rope Deltoid Row	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Cable Reverse Fly	4x8 reps	rest: 60s
Machine Deltoid Raise	4x10 reps	rest: 60s
Smith Machine Shrug	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Cable Kneeling Crunch	4x10 reps	rest: 60s
Cable Side Bend	4x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 20s

Chest + back + arms 15 exercises, 2 hrs 21 mins

Barbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
Dumbbell Incline Curl	3x6 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Dumbbell Seated Tricep Press	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 20s