10 Week Mass Builder

DOWNLOADS/VIEWS: 0/45

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest/Triceps 8 exercises, 0 min

Back/Biceps 9 exercises, 0 min

Barbell Deadlift	5x10,8,8,6,4 reps	rest: 60s
Chin-Up	2x8 reps	rest: 60s
Dumbbell One-Arm Row	2x8 reps	rest: 60s
Cable Seated Row	2x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10,8,8 reps	rest: 60s
Barbell Curl	3x8,8,6 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8,8,6 reps	rest: 60s
Dumbbell Incline Curl	2x12,14 reps	rest: 60s
Dumbbell Concentration Curl	2x10 reps	rest: 60s

Rest/Cardio 0 exercises, 0 min

Shoulders/Forearms 9 exercises, 0 min

Smith Machine Shoulder Press	3x10 reps	rest: 60s
Dumbbell Reverse Fly	3x8,10 reps	rest: 60s
Barbell Military Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
Dumbbell Shoulder Shrug	2x10 reps	rest: 60s
Barbell Upright Row	2x10 reps	rest: 60s
Barbell Bent-Over Row	2x10 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	4x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	4x10 reps	rest: 60s

Legs 5 exercises, 0 min