trentmg88

Oct 9th 2017

TRY IT OUT

DOWNLOAD

4 Day Alternating Week Routine!

DOWNLOADS/VIEWS: 1/413

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Week 1: Chest / Tri-Bi / Shoulder 9 exercises, 57 mins

Smith Machine Bench Press	3x6 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 45s
Dumbbell Incline Bench Press (Hammer Grip)	3x6 reps	rest: 30s
Dumbbell Incline Curl	3x15 reps	rest: 45s
Dumbbell Shoulder Shrug	3x10 reps	rest: 45s
Dumbbell Seated Arnold Press	3x10 reps	rest: 45s
Dumbbell Tricep Extension	3x15 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 45s

Week 2: Back / Bi-Tri / Rear Delts 8 exercises, 55 mins

Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 30s
Dumbbell Bent-Over Row	3x6 reps	rest: 30s
Dumbbell Bent-Over Reverse Fly	3x15 reps	rest: 45s
Dumbbell One-Arm Bent-Over Reverse Fly	3x15 reps	rest: 45s
Dumbbell Concentration Curl	3x15 reps	rest: 45s
Dumbbell Bicep Curl	3x15 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x15 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	3x15 reps	rest: 45s

Week 1: Cardio / Abs 5 exercises, 49 mins

Week 2: Cardio / Abs 5 exercises, 50 mins

Week 1: Rear Delts / Tri-Bi / Back 12 exercises, 50 mins

Cable Rope Face Pull	3x15 reps	rest: 45s
Dumbbell Alternating Deltoid Raise	3x15 reps	rest: 45s
Dumbbell Hammer Curl	3x6 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x6 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	3x6 reps	rest: 30s
Dumbbell Seated Tricep Press	3x6 reps	rest: 30s
Dumbbell One-Arm Row	1x6 reps	rest: 30s
Dumbbell One-Arm Row	1x8 reps	rest: 45s
Dumbbell One-Arm Row	1x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	1x6 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	1x8 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	1x10 reps	rest: 60s

Week 2: Rear Delt / Bi-Tri / Back 0 exercises, 0 min

Week 1: Cardio / Abs 5 exercises, 49 mins

Week 2: Cardio / Abs 5 exercises, 1 hr 19 mins

Week 1: Chest / Shoulders / Tri-Bi 6 exercises, 33 mins

Dumbbell Bench Press	3x8 reps	rest: 30s
Dumbbell Fly	3x8 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 45s
Dumbbell Upright Row	3x10 reps	rest: 45s
Smith Machine Bench Press (Close Grip)	3x6 reps	rest: 45s
EZ Bar Curl	3x6 reps	rest: 45s

Week 2: Back/ Rear Delts / Tri-Bi 6 exercises, 36 mins

Barbell Deadlift	3x8 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 30s
Dumbbell Lateral Raise (Prone)	3x15 reps	rest: 60s
Dumbbell Bent-Over Raise	3x15 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 30s

Week 1: Legs :-( 6 exercises, 34 mins

Week 2: Legs :-( 6 exercises, 37 mins