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Mel Split

melvarius

Sep 29th 2017

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Mel Split

DOWNLOADS/VIEWS: 6/731

RATING: 82 (FROM 4 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Exactly the same as PPL but with my name on it. AKA Best workout ever.

Push Bench 8 exercises, 1 hr 20 mins

	Barbell Squat	3x5 reps	rest: 180s
	Barbell Bench Press	3x5 reps	rest: 240s
	Dumbbell Arnold Press	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 120s
	Cable Cross-Over	3x12 reps	rest: 90s
	Cable Tricep Pushdown (Rope)	3x12 reps	rest: 90s
	Cable Lateral Raise	2x15 reps	rest: 60s

Pull Rows 8 exercises, 1 hr 16 mins

		3x5 reps	rest: 240s
	Barbell Romanian Deadlift	3x10 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
	Cable Seated Row	3x10 reps	rest: 120s
	Dumbbell Hammer Curl	3x12 reps	rest: 90s
	Dumbbell Incline Curl	3x12 reps	rest: 90s
		3x12 reps	rest: 90s
	Hanging Knee Raise	2x15 reps	rest: 60s

Legs Squats 6 exercises, 56 mins

	Barbell Squat	3x5 reps	rest: 240s
	Barbell Stiff-Leg Deadlift	3x10 reps	rest: 120s
	Machine Leg Extension	3x10 reps	rest: 120s
	Machine Leg Curl (Prone)	3x10 reps	rest: 120s
	Machine Seated Calf Raise	2x12 reps	rest: 90s
	Hanging Knee Raise	2x15 reps	rest: 60s

Push Overhead Press 8 exercises, 1 hr 23 mins

	Barbell Squat	3x5 reps	rest: 240s
	Barbell Military Press	3x5 reps	rest: 240s
	Dumbbell Shoulder Press	3x10 reps	rest: 120s
		3x10 reps	rest: 120s
	Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 120s
	Cable Cross-Over	3x12 reps	rest: 90s
	Cable Tricep Pushdown (Rope)	3x12 reps	rest: 90s
	Cable Lateral Raise	2x15 reps	rest: 60s

Pull Deadlift 8 exercises, 1 hr 16 mins

	Barbell Deadlift	3x5 reps	rest: 240s
	Barbell Bent-Over Row	3x10 reps	rest: 120s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
	Cable Seated Row	3x10 reps	rest: 120s
	Dumbbell Hammer Curl	3x12 reps	rest: 90s
	Dumbbell Incline Curl	3x12 reps	rest: 90s
		3x12 reps	rest: 90s
	Hanging Knee Raise	2x15 reps	rest: 60s

Arm day 0 exercises, 0 min

Powerlifting Combo 4 exercises, 59 mins

	Barbell Squat	3x5 reps	rest: 240s
	Barbell Bench Press	3x5 reps	rest: 240s
	Barbell Deadlift	3x5 reps	rest: 240s
		3x5 reps	rest: 240s

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