gfereydoun

Sep 1st 2017

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Sep to Nov greatest results

DOWNLOADS/VIEWS: 5/534

RATING: 50 (FROM 2 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

muscle grow and fat burn

Chest and biceps 15 exercises, 1 hr 34 mins

Dumbbell Fly	3x12 reps	rest: 30s
Barbell Bench Press	3x8 reps	rest: 30s
Machine Fly	4x12 reps	rest: 30s
Dumbbell Incline Fly	3x8 reps	rest: 30s
Barbell Incline Bench Press	4x8 reps	rest: 30s
Dip	4x12 reps	rest: 30s
Barbell Front Raise Pullover	3x12 reps	rest: 30s
	3x12 reps	rest: 30s
Smith Machine Bench Press (Close Grip)	3x8 reps	rest: 30s
Bench Dip	3x12 reps	rest: 30s
Cable Shoulder Extension	3x10 reps	rest: 30s
EZ Bar Decline Tricep Extension	4x10 reps	rest: 30s
Cable Tricep Kickback	4x12 reps	rest: 30s
Barbell Wrist Curl (Posterior)	3x15 reps	rest: 30s
Barbell Kneeling Wrist Curl (Palms Up)	3x20 reps	rest: 30s

Bicep and back 18 exercises, 2 hrs 0 min

Rowing	1x0 reps	rest: 10s
Machine Vertical Row (Close Grip)	4x12 reps	rest: 30s
Dumbbell One-Arm Row	3x8 reps	rest: 30s
Barbell Bent-Over Row	3x12 reps	rest: 30s
Cable V Bar Pulldown	4x12 reps	rest: 30s
Chin-Up	3x8 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 30s
Machine Landmine Row (Reverse Grip)	3x10 reps	rest: 30s
Back Hyperextension	4x10 reps	rest: 30s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 30s
Barbell Curl	4x8 reps	rest: 30s
Cable Bicep Curl (Supine)	3x12 reps	rest: 30s
EZ Bar Close Grip Curl	3x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 30s
Barbell Reverse Curl	4x8 reps	rest: 30s
Cable Seated Bicep Curl	3x10 reps	rest: 30s
Dumbbell One-Arm Wrist Curl	3x25 reps	rest: 30s

leg and shoulder 13 exercises, 1 hr 18 mins

Barbell Squat	3x10 reps	rest: 30s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 30s
Barbell Single-Leg Squat	3x10 reps	rest: 30s
Machine Seated Leg Curl	4x12 reps	rest: 30s
Machine Leg Extension	4x12 reps	rest: 30s
Machine Calf Press	3x15 reps	rest: 30s
Smith Machine Reverse Calf Raise	3x25 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x12,10,8,6 reps	rest: 30s
Barbell Military Press (Seated)	4x12,10,8,6 reps	rest: 30s
Dumbbell One-Arm Incline Lateral Raise	3x12 reps	rest: 30s
Dumbbell Front Incline Raise	3x10 reps	rest: 30s
Dumbbell Reverse Fly with External Rotation	3x10 reps	rest: 30s
Dumbbell Shoulder Shrug	3x12 reps	rest: 30s

Chest tricep 13 exercises, 1 hr 40 mins

Barbell Bench Press	4x7 reps	rest: 30s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Machine Fly	3x12 reps	rest: 30s
Cable Cross-Over	4x15 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Tricep Kickback	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 30s
EZ Bar Decline Tricep Extension	4x10 reps	rest: 60s
Dip	4x15 reps	rest: 60s

Biceps and back 15 exercises, 1 hr 36 mins

Barbell Deadlift	3x8 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x15,12,8,8 reps	rest: 30s
Cable Rope Seated Row	4x10 reps	rest: 30s
Cable Rope Lat Pulldown	4x8 reps	rest: 30s
Barbell Pullover	3x10 reps	rest: 30s
T Bar Row	3x8 reps	rest: 30s
Barbell Good Morning	4x12 reps	rest: 30s
Cable Preacher Curl	4x12 reps	rest: 30s
Barbell Preacher Curl	4x8 reps	rest: 30s
Weight Plate Reverse Curl	3x12 reps	rest: 30s
Dumbbell Incline Hammer Curl	4x8 reps	rest: 30s
Barbell Curl (Close Grip)	4x7 reps	rest: 30s
Cable Dual Overhead Curl (Stability Ball)	3x15 reps	rest: 30s
Barbell Kneeling Wrist Curl (Palms Up)	3x25 reps	rest: 30s
Barbell Kneeling Wrist Curl (Palms Down)	3x25 reps	rest: 30s

Leg and Shoulder 14 exercises, 1 hr 14 mins

Barbell Squat (Wide Stance)	4x18,12,10,8 reps	rest: 30s
Machine Seated Leg Curl	4x18,12,10,8 reps	rest: 30s
Barbell Bulgarian Split Squat	3x10 reps	rest: 30s
Machine Leg Extension	4x15,12,10,10 reps	rest: 30s
Machine Leg Press (Narrow Stance)	4x15,12,10,8 reps	rest: 30s
Smith Machine Single-Leg Calf Raise	3x8 reps	rest: 60s
Cable Pullover (Supine)	3x12 reps	rest: 30s
Barbell Military Press (Seated)	4x8,8,6,4 reps	rest: 30s
Barbell Overhead Front Raise	4x12,8,6,6 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 30s
Dumbbell Lateral Raise (Prone)	3x12 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Smith Machine Shoulder Press	4x10 reps	rest: 30s
Smith Machine Shrug	3x15 reps	rest: 30s