phoupe

Nov 23rd 2017

TRY IT OUT

DOWNLOAD

DIY

DOWNLOADS/VIEWS: 0/267

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Week 1 DL 5x5 max 3 exercises, 41 mins

Week 2 Bench 5x5 Max 4 exercises, 36 mins

Week 3 Squat 5x5 Max 2 exercises, 26 mins

	Barbell Deep Squat	5x5 reps	rest: 120s
	Barbell Lunge	4x10 reps	rest: 90s

Week 4 Legs / Calves 6 exercises, 1 hr 0 min

Week 1 Chest / Biceps 7 exercises, 1 hr 5 mins

Leverage Incline Chest Press	4x10 reps	rest: 90s
EZ Bar Curl	4x10 reps	rest: 90s
Dumbbell Bench Press	3x10 reps	rest: 90s
Dumbbell Incline Fly	3x10 reps	rest: 90s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 90s
Cable Cross-Over	3x10 reps	rest: 90s
Cable Rope Hammer Curl	3x10 reps	rest: 90s

Week 2 Shoulders / Traps / Triceps 6 exercises, 1 hr 2 mins

Machine Deltoid Raise	4x10 reps	rest: 90s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 90s
Dumbbell Shoulder Press	4x10 reps	rest: 90s
EZ Bar Tricep Extension	4x10 reps	rest: 90s
Cable Rope Face Pull	4x10 reps	rest: 90s
Dumbbell Seated Tricep Press	3x10 reps	rest: 90s

Week 3 Back 6 exercises, 56 mins

Week 4 Back 7 exercises, 1 hr 3 mins

T Bar Row	4x10 reps	rest: 90s
Cable V Bar Pulldown	4x10 reps	rest: 90s
Barbell Bent-Over Row	4x10 reps	rest: 90s
Dual Cable Triceps Extension	3x12 reps	rest: 90s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 90s
Decline Crunch	3x8 reps	rest: 60s

Week 1 Shoulders / Traps / Triceps 7 exercises, 1 hr 11 mins

Dumbbell Seated Side Lateral Raise	4x10 reps	rest: 90s
Barbell Military Press	4x10 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	4x10 reps	rest: 90s
Cable Lateral Raise	3x10 reps	rest: 90s
Smith Machine Shrug	4x10 reps	rest: 90s
Dumbbell One-Arm Tricep Extension	4x10 reps	rest: 90s
Machine Reverse Fly	3x10 reps	rest: 90s

Week 3 Chest / Biceps 7 exercises, 1 hr 17 mins

Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Leverage Decline Chest Press	4x10 reps	rest: 90s
Dumbbell Seated Curl	4x10 reps	rest: 90s
Leverage Incline Chest Press	4x10 reps	rest: 90s
Dumbbell Concentration Curl	4x10 reps	rest: 90s
Machine Fly	4x10 reps	rest: 90s
Cable Lower Chest Raise	4x10 reps	rest: 90s

Week 4 Chest / Biceps 8 exercises, 1 hr 15 mins

	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 90s
Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Incline Curl	4x10 reps	rest: 90s
Machine Inner Chest Press	4x10 reps	rest: 90s
Dumbbell Incline Fly	4x10 reps	rest: 90s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s

Week 1 Legs / Calves 6 exercises, 55 mins

Week 3 Shoulders / Traps / Triceps 7 exercises, 1 hr 7 mins

Dumbbell One-Arm Front Raise	4x10 reps	rest: 90s
EZ Bar French Press	4x10 reps	rest: 90s
Dumbbell Shoulder Press	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 90s
Smith Machine Shrug	4x10 reps	rest: 90s
Cable Rope Deltoid Row	4x10 reps	rest: 90s
Machine Dip	2x10 reps	rest: 90s

Week 4 Shoulders / Traps / Triceps 6 exercises, 1 hr 5 mins

Dumbbell Lateral Raise	4x10 reps	rest: 90s
Barbell Upright Row	4x10 reps	rest: 90s
EZ Bar French Press	4x10 reps	rest: 90s
Dumbbell Seated Arnold Press	4x10 reps	rest: 90s
Cable Lateral Raise	4x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 90s