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Power Muscle Burn Bulk and Tone

stritimantis

Oct 1st 2017

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Power Muscle Burn Bulk and Tone

DOWNLOADS/VIEWS: 69/4077

RATING: 82 (FROM 11 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Biceps 8 exercises, 53 mins

	Barbell Bench Press	4x5 reps	rest: 60s
	Barbell Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Pullover	2x10 reps	rest: 60s
	Dumbbell Fly	2x30 reps	rest: 60s
	Dumbbell Hammer Curl (Cross Body)	2x5 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 60s
	Barbell Preacher Curl	1x30 reps	rest: 60s

Quads and Hamstrings 7 exercises, 38 mins

	Barbell Squat	4x4 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Single-Leg Press	2x6 reps	rest: 60s
	Machine Leg Press	1x30 reps	rest: 60s
	Machine Leg Curl (Prone)	2x6 reps	rest: 60s
	Back Hyperextension	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	1x30 reps	rest: 60s

Rest 0 exercises, 0 min

Shoulders and Triceps 8 exercises, 48 mins

	Dumbbell Seated Shoulder Press	4x5 reps	rest: 60s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
	Barbell Front Raise	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	2x30 reps	rest: 60s
	Barbell Bench Press (Close Grip)	2x5 reps	rest: 60s
	Dumbbell Seated Tricep Press	2x10 reps	rest: 60s
	EZ Bar Tricep Extension	2x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	1x30 reps	rest: 60s

Back and Calves 7 exercises, 47 mins

	Cable Seated Row	4x5 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable V Bar Pulldown	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Cable Seated Row	2x30 reps	rest: 60s
	Machine Seated Calf Raise	3x10 reps	rest: 60s
	Calf Press On Leg Press	2x30 reps	rest: 60s

Rest 0 exercises, 0 min

Rest 0 exercises, 0 min

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