IanAchillesChristiansen

Nov 23rd 2017

TRY IT OUT

DOWNLOAD

white chocolate

DOWNLOADS/VIEWS: 0/255

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

chest and back 8 exercises, 56 mins

Push-Up	3x15 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Barbell Bench Press	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s

chest and back vol. 2 8 exercises, 57 mins

Pull-Up	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Machine Seated Row	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Leverage Decline Chest Press	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s

shoulders 9 exercises, 1 hr 7 mins

Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Hanging Leg Raise	3x15 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x30 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s

shoulders vol. 2 5 exercises, 35 mins

Barbell Military Press	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s

bi and tri 8 exercises, 56 mins

Cable Shoulder Extension	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s

bi and tri vol. 2 8 exercises, 55 mins

Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Barbell Spider Curl	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s

legs 6 exercises, 45 mins

legs vol. 2 7 exercises, 49 mins