Max Muscle phase 2. Four week Plan restarting training *

DOWNLOADS/VIEWS: 0/308

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 21 exercises, 4 hrs 0 min

Dynamic Chest Stretch	3x8 reps	rest: 30s
Arm Circles	3x8 reps	rest: 30s
Smith Machine Bench Press	3x15 reps	rest: 30s
Dumbbell Incline Bench Press	10x8 reps	rest: 30s
Cable Seated Row	10x15 reps	rest: 30s
Smith Machine Shoulder Press	10x15 reps	rest: 30s
Smith Machine Bicep Curl	10x15 reps	rest: 30s
Barbell Preacher Curl (Overhand)	10x8 reps	rest: 30s
EZ Bar Decline Close Grip Skull Crusher	10x15 reps	rest: 30s
Seated Hamstring Stretch	10x8 reps	rest: 30s
Seated Hamstring Stretch	10x8 reps	rest: 30s
Quadricep Stretch	10x8 reps	rest: 30s
Quadricep Stretch	10x8 reps	rest: 30s
Smith Machine Stiff-Leg Deadlift	10x15 reps	rest: 30s
Machine Leg Press	10x15 reps	rest: 30s
Calf Press On Leg Press	10x15 reps	rest: 30s
Crunch	10x8 reps	rest: 30s
Cable Kneeling Crunch	10x15 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s
Walking	1x0 reps	rest: 30s

Full Body 21 exercises, 4 hrs 0 min

Dynamic Chest Stretch	10x8 reps	rest: 30s
Arm Circles	10x8 reps	rest: 30s
Overhead Stretch	10x8 reps	rest: 30s
Star Jump	10x8 reps	rest: 30s
Dumbbell Incline Bench Press	10x15 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	10x15 reps	rest: 30s
Dumbbell Lateral Raise	10x15 reps	rest: 30s
Cable Rope High Pulley Tricep Extension	10x15 reps	rest: 30s
Dumbbell Alternating Hammer Curl	10x8 reps	rest: 30s
Hamstring Stretch	10x8 reps	rest: 30s
Hamstring Stretch	10x8 reps	rest: 30s
Quadricep Stretch	10x8 reps	rest: 30s
Quadricep Stretch	10x8 reps	rest: 30s
Machine Leg Press	10x15 reps	rest: 30s
Ankle Circles	10x8 reps	rest: 30s
Calf Press On Leg Press	10x15 reps	rest: 30s
Air Bike	10x15 reps	rest: 30s
Machine Seated Leg Curl	10x15 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 30s
Walking	1x0 reps	rest: 30s

Full Body 23 exercises, 4 hrs 0 min

Walking	1x0 reps	rest: 30s
Dynamic Chest Stretch	10x10 reps	rest: 30s
Overhead Stretch	10x10 reps	rest: 30s
Arm Circles	10x10 reps	rest: 30s
Star Jump	10x10 reps	rest: 30s
Dumbbell Incline Fly	10x10 reps	rest: 30s
Smith Machine Incline Bench Press	10x10 reps	rest: 30s
Smith Machine Bent-Over Row	10x10 reps	rest: 30s
Cable Rope Deltoid Row	10x10 reps	rest: 30s
Cable Bicep Curl (Supine Close Grip)	10x10 reps	rest: 30s
Cable Rope Overhead Tricep Extension	10x10 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	10x10 reps	rest: 30s
Hamstring Stretch	10x10 reps	rest: 30s
Hamstring Stretch	10x10 reps	rest: 30s
Quadricep Stretch	10x10 reps	rest: 30s
Quadricep Stretch	10x10 reps	rest: 30s
Dumbbell Lunge	10x10 reps	rest: 30s
Dumbbell Lunge	10x10 reps	rest: 30s
Machine Leg Press (Wide Stance)	10x10 reps	rest: 30s
Calf Press On Leg Press	10x10 reps	rest: 30s
Reverse Crunch	10x10 reps	rest: 30s
Indoor Cycling	1x0 reps	rest: 30s
Step Machine	1x0 reps	rest: 30s