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15.09.2022-

Henri.H

Sep 15th 2022

TRY IT OUT

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15.09.2022-

DOWNLOADS/VIEWS: 1/91

RATING: 0 (FROM 0 JEFIT MEMBERS)

7 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push 9 exercises, 0 min

	Barbell Bench Press	3x8 reps	rest: 90s
	Machine Fly	3x8 reps	rest: 90s
	Dumbbell Incline Bench Press	3x8 reps	rest: 90s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
	Dumbbell Lateral Raise	3x8 reps	rest: 90s
	Dumbbell Front Raise	3x8 reps	rest: 90s
	Cable Rope Face Pull	3x8 reps	rest: 90s
	Dip	3x8 reps	rest: 90s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s

Pull 6 exercises, 0 min

	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
	Cable One-Arm Lat Pulldown	3x8 reps	rest: 90s
	Cable Seated Row	3x8 reps	rest: 90s
	Dumbbell Incline Curl	3x8 reps	rest: 90s
	Cable Bicep Curl	3x8 reps	rest: 90s
	Preacher Curl Machine	3x8 reps	rest: 90s

Legs 7 exercises, 0 min

	Barbell 1/2 Squat	3x8 reps	rest: 90s
	Machine Leg Press	3x8 reps	rest: 90s
	Machine Leg Extension	3x8 reps	rest: 90s
	Machine Seated Leg Curl	3x8 reps	rest: 90s
	Machine Seated Calf Raise	3x8 reps	rest: 90s
	Decline Crunch	2x8 reps	rest: 90s
	Plank	2x8 reps	rest: 90s

Restday 0 exercises, 0 min

Push 9 exercises, 0 min

	Barbell Bench Press	3x8 reps	rest: 90s
	Machine Fly	3x8 reps	rest: 90s
	Dumbbell Incline Bench Press	3x8 reps	rest: 90s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
	Dumbbell Lateral Raise	3x8 reps	rest: 90s
	Dumbbell Front Raise	3x8 reps	rest: 90s
	Cable Rope Face Pull	3x8 reps	rest: 90s
	Dip	3x8 reps	rest: 90s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s

Pull 6 exercises, 0 min

	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
	Cable One-Arm Lat Pulldown	3x8 reps	rest: 90s
	Cable Seated Row	3x8 reps	rest: 90s
	Dumbbell Incline Curl	3x8 reps	rest: 90s
	Cable Bicep Curl	3x8 reps	rest: 90s
	Preacher Curl Machine	3x8 reps	rest: 90s

Legs 7 exercises, 0 min

	Barbell 1/2 Squat	3x8 reps	rest: 90s
	Machine Leg Press	3x8 reps	rest: 90s
	Machine Leg Extension	3x8 reps	rest: 90s
	Machine Seated Leg Curl	3x8 reps	rest: 90s
	Machine Seated Calf Raise	3x8 reps	rest: 90s
	Decline Crunch	2x8 reps	rest: 90s
	Plank	2x8 reps	rest: 90s

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