2018 summer bulk preperations

DOWNLOADS/VIEWS: 2/483

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Its a high frequency routine + medium volume.

this routine might look weird
but i tried to mix effective compound lifts with lower intensity exercises with 50 min time and only 6-7 excercises to help recovery and to feel mentally relaxes during your workout. also you will train big muscles 3 times a week. Arms will be trained everyday but with 1-2 exercises per day.

note* i didnt include abs. but you can add them.

2 days rest. (Include walking in rest days, no running)

Day 1
Day 2
Day 4
Day 5
Day 3

A 6 exercises, 50 mins

Barbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Around the World	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s

B 6 exercises, 50 mins

Barbell Squat	4x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Barbell Standing Calf Raise	4x8 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 60s
Barbell Military Press (Seated)	4x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x8 reps	rest: 60s

C 7 exercises, 45 mins

Back Hyperextension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

D 6 exercises, 49 mins

Cable Seated Row	4x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable V Bar Pulldown	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s

E 7 exercises, 56 mins

Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Cable Rope Deltoid Row	4x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Machine Single-Leg Press	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s