mkejdi

Sep 27th 2022

TRY IT OUT

DOWNLOAD

Skinny Bitch

DOWNLOADS/VIEWS: 0/65

RATING: 0 (FROM 0 JEFIT MEMBERS)

7 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

It's okay to be weak but it's not okay to stay weak. You are the one who can make this up and you are the only who can fuck up.

Chest pump 9 exercises, 1 hr 1 min

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s

Wider back 10 exercises, 1 hr 21 mins

Pull-Up	4x6 reps	rest: 60s
Chin-Up	4x6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Cable Shrug	3x12 reps	rest: 60s
Barbell Behind the Back Shrug	3x12 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
T Bar Row	4x10 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s

Bigger legs 9 exercises, 1 hr 22 mins

Machine Leg Press	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Dumbbell Walking Lunge	4x10 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 60s
Dumbbell Reverse Lunge	4x10 reps	rest: 60s
Barbell Bulgarian Split Squat	4x8 reps	rest: 60s
Machine Calf Raise	4x10 reps	rest: 60s
Calf Press On Leg Press	4x10 reps	rest: 60s

Thru 0 exercises, 0 min

Shoulders 9 exercises, 1 hr 15 mins

Barbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Front Raise	4x8 reps	rest: 60s
Cable Lateral Raise	4x8 reps	rest: 60s
Cable Front Raise	4x8 reps	rest: 60s
Cable Upright Row	4x8 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s

Giant arms 10 exercises, 1 hr 19 mins

Dumbbell Bicep Curl	4x8 reps	rest: 60s
Dumbbell Tricep Extension	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
EZ Bar Incline Tricep Extension	4x8 reps	rest: 60s
Barbell Preacher Curl	4x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x8 reps	rest: 60s
Cable Bicep Curl	4x8 reps	rest: 60s
Cable Shoulder Extension	4x8 reps	rest: 60s
Chin-Up	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s