NitinGupta3

Dec 19th 2017

TRY IT OUT

DOWNLOAD

Mass-Up - Phase 1(week 1&2)

DOWNLOADS/VIEWS: 2/276

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Burn fat and build muscle.
6 Weel pan for strength.

Week 1 & 2
we will have 3 sets per exercise, per set 8 reps.
We will overload the weight in such a way that, every week we beat our best of last time in terms of either weight or 1arm.

Created by Guru Man

Chest & Triceps 10 exercises, 1 hr 6 mins

Push-Up	1x38 reps	rest: 30s
Bench Push-Up	1x20 reps	rest: 30s
Machine Bench Press	2x15 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Fly	3x8 reps	rest: 90s
Dumbbell Decline Press	3x8 reps	rest: 90s
Dumbbell Tricep Kickback	2x15 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 90s
Dumbbell Seated Tricep Press	3x8 reps	rest: 90s
Cable Shoulder Extension	3x8 reps	rest: 90s

Shoulders & Traps 7 exercises, 59 mins

Dumbbell Seated Arnold Press	2x15 reps	rest: 60s
Leverage Shoulder Press	3x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 90s
Cable One-Arm Lateral Raise	4x25 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 75s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 90s
Barbell Shrug	3x8 reps	rest: 90s

Cardio and Abs 9 exercises, 1 hr 29 mins

Jump Rope	1x15 reps	rest: 10s
Hanging Knee Raise	5x15 reps	rest: 45s
Bench Weighted Decline Crunch	3x15 reps	rest: 30s
Decline Reverse Crunch	3x15 reps	rest: 60s
Side Plank	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Barbell Seated Twist	3x15 reps	rest: 60s
Treadmill Running	1x15 reps	rest: 20s
Cable Wood Chop	4x15 reps	rest: 60s

Back & Biceps 10 exercises, 1 hr 18 mins

Pull-Up	4x10 reps	rest: 60s
Machine Seated Row	2x25 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Dumbbell One-Arm Row	3x8 reps	rest: 90s
Cable Rope Lat Pulldown	3x8 reps	rest: 90s
Back Hyperextension	3x8 reps	rest: 90s
Chin-Up	3x10 reps	rest: 60s
	3x8 reps	rest: 90s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 90s

Quads, Hams & Calves 8 exercises, 1 hr 6 mins

Barbell Lunge	2x38 reps	rest: 45s
Kettlebell Goblet Squat	1x15 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 100s
Machine Leg Press	3x8 reps	rest: 90s
Barbell Clean Deadlift	3x8 reps	rest: 90s
Barbell Glute Bridge	3x8 reps	rest: 90s
Machine Seated Calf Raise	4x8 reps	rest: 90s
Machine Seated Leg Curl	3x8 reps	rest: 90s

Abs 9 exercises, 1 hr 7 mins

Hanging Leg Raise	3x10 reps	rest: 60s
Toe Touches	3x25 reps	rest: 30s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Stability Ball Crunch	3x25 reps	rest: 30s
Decline Bench Leg Raise	3x15 reps	rest: 30s
Hanging Knee Raise Rotation	4x20 reps	rest: 60s
Oblique Crunch	3x25 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s

Mix 7 exercises, 42 mins

Cable Upright Row	3x15 reps	rest: 30s
Hanging Leg Raise	3x5 reps	rest: 30s
Cable Kneeling Crunch	3x15 reps	rest: 30s
Stability Ball Crunch	3x15 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	3x15 reps	rest: 30s
Dumbbell Incline Curl	3x15 reps	rest: 30s
	2x21 reps	rest: 90s