Max Muscle phase 2. Four week Plan restarting training *

DOWNLOADS/VIEWS: 1/353

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

2nd phase training

Dumbbell and smith machine

4 weeks to hypertrophy training
to build muscle

3 sets of 15-20
slow reps
1 min rest

Full Body 16 exercises, 1 hr 30 mins

Dynamic Chest Stretch	3x8 reps	rest: 30s
Arm Circles	3x8 reps	rest: 30s
Smith Machine Bench Press	3x15 reps	rest: 30s
Cable Seated Row	3x15 reps	rest: 30s
Smith Machine Shoulder Press	3x15 reps	rest: 30s
Smith Machine Bicep Curl	3x15 reps	rest: 30s
EZ Bar Decline Close Grip Skull Crusher	3x15 reps	rest: 30s
Seated Hamstring Stretch	3x8 reps	rest: 30s
Seated Hamstring Stretch	3x8 reps	rest: 30s
Quadricep Stretch	3x8 reps	rest: 30s
Quadricep Stretch	3x8 reps	rest: 30s
Smith Machine Stiff-Leg Deadlift	3x15 reps	rest: 30s
Machine Leg Press	3x15 reps	rest: 30s
Calf Press On Leg Press	3x15 reps	rest: 30s
Crunch	3x8 reps	rest: 30s
Cable Kneeling Crunch	3x15 reps	rest: 30s

Full Body 16 exercises, 1 hr 25 mins

Dynamic Chest Stretch	3x8 reps	rest: 30s
Arm Circles	3x8 reps	rest: 30s
Overhead Stretch	3x8 reps	rest: 30s
Dumbbell Incline Bench Press	3x15 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 30s
Dumbbell Lateral Raise	3x15 reps	rest: 30s
Cable Rope High Pulley Tricep Extension	3x15 reps	rest: 30s
Hamstring Stretch	3x8 reps	rest: 30s
Hamstring Stretch	3x8 reps	rest: 30s
Quadricep Stretch	3x8 reps	rest: 30s
Quadricep Stretch	3x8 reps	rest: 30s
Machine Leg Press	3x15 reps	rest: 30s
Ankle Circles	3x8 reps	rest: 30s
Calf Press On Leg Press	3x15 reps	rest: 30s
Air Bike	3x15 reps	rest: 30s
Machine Seated Leg Curl	3x15 reps	rest: 30s

Full Body 18 exercises, 1 hr 43 mins

Dynamic Chest Stretch	3x8 reps	rest: 30s
Overhead Stretch	3x8 reps	rest: 30s
Arm Circles	3x8 reps	rest: 30s
Smith Machine Incline Bench Press	3x15 reps	rest: 30s
Smith Machine Bent-Over Row	3x15 reps	rest: 30s
Cable Rope Deltoid Row	3x15 reps	rest: 30s
Cable Bicep Curl (Supine Close Grip)	3x15 reps	rest: 30s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	3x15 reps	rest: 30s
Hamstring Stretch	3x8 reps	rest: 30s
Hamstring Stretch	3x8 reps	rest: 30s
Quadricep Stretch	3x8 reps	rest: 30s
Quadricep Stretch	3x8 reps	rest: 30s
Dumbbell Lunge	3x15 reps	rest: 30s
Dumbbell Lunge	3x15 reps	rest: 30s
Machine Leg Press (Wide Stance)	3x15 reps	rest: 30s
Calf Press On Leg Press	3x15 reps	rest: 30s
Reverse Crunch	3x20 reps	rest: 30s