JJ workout plan

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 5 compound exercise only workout that focuses upon using compound movements and motions to target the muscles for growth.

With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts.

A compound exercise is a workout that uses more than one joint and more than one muscle group to target the specific muscle that you are currently targeting.

*** Notes :

You can add cardio into any of your exercise days or on rest days.

Back/abs 6 exercises, 1 hr 9 mins

Pull-Up	6x8 reps	rest: 60s
Weighted Decline Rotation	6x8 reps	rest: 60s
Barbell Deadlift	6x8 reps	rest: 60s
Dip	6x8 reps	rest: 60s
Dumbbell Seated Side Bend	6x8 reps	rest: 60s
Dumbbell One-Arm Row	6x8 reps	rest: 60s

Biceps and Triceps 6 exercises, 1 hr 10 mins

Barbell Bench Press (Close Grip)	6x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	6x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	6x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	6x8 reps	rest: 60s
Dumbbell Seated Tricep Press	6x8 reps	rest: 60s
Barbell Curl	6x8 reps	rest: 60s

Chest/abs/triceps 6 exercises, 1 hr 8 mins

Barbell Bench Press	6x8 reps	rest: 60s
Plank	6x8 reps	rest: 60s
Barbell Decline Bench Press	6x8 reps	rest: 60s
Crunch	6x8 reps	rest: 60s
Barbell Incline Bench Press	6x8 reps	rest: 60s
Dumbbell Fly	6x8 reps	rest: 60s

Legs/abs 6 exercises, 1 hr 8 mins

Barbell Squat	6x8 reps	rest: 60s
Mountain Climber	6x8 reps	rest: 60s
Barbell Lunge	6x8 reps	rest: 60s
Box Jump Multiple Response	6x8 reps	rest: 60s
Barbell Front Squat	6x8 reps	rest: 60s
Air Bike	6x8 reps	rest: 60s

Shoulders and Abs 6 exercises, 1 hr 7 mins

Barbell Upright Row	6x8 reps	rest: 60s
Barbell Military Press	6x8 reps	rest: 60s
Dumbbell Shoulder Shrug	6x8 reps	rest: 60s
Crunch	6x8 reps	rest: 60s
Dumbbell Seated Arnold Press	6x8 reps	rest: 60s
Dumbbell Side Bend	6x8 reps	rest: 60s