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5 Days - Push. Pull. Legs

GeoffroyTlt

Feb 5th 2018

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5 Days - Push. Pull. Legs

DOWNLOADS/VIEWS: 13/2560

RATING: 88 (FROM 3 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 5
Day 3
Day 2
Day 1
Day 4

Push - (Chest/Triceps/Shoulders) 7 exercises, 38 mins

	Barbell Bench Press	3x5 reps	rest: 40s
	Barbell Shoulder Press	3x5 reps	rest: 40s
	Barbell Incline Bench Press	3x5 reps	rest: 40s
	Dumbbell Lateral Raise	3x10 reps	rest: 40s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 40s
	Dumbbell Pullover	3x10 reps	rest: 40s
	Dumbbell Shoulder Shrug	3x10 reps	rest: 40s

Pull - (Back/Biceps) 6 exercises, 35 mins

	Barbell Bent-Over Row	3x5 reps	rest: 40s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 40s
	Cable Seated Row	3x8 reps	rest: 40s
	Cable Rope Face Pull	3x10 reps	rest: 40s
	Barbell Curl	4x10 reps	rest: 40s
	Dumbbell Alternating Hammer Curl	3x10 reps	rest: 40s

Legs 4 exercises, 25 mins

	Barbell Deep Squat	4x5 reps	rest: 40s
	Machine Leg Extension	3x10 reps	rest: 40s
	Dumbbell Hamstring Curl	3x10 reps	rest: 40s
	Machine Calf Raise	5x10 reps	rest: 40s

Rest 0 exercises, 0 min

Abs 10 exercises, 48 mins

	Air Bike	3x8 reps	rest: 40s
	Decline Crunch	3x8 reps	rest: 40s
	Crunch	3x8 reps	rest: 40s
	Cable Kneeling Crunch	3x8 reps	rest: 40s
	Machine Ab Crunch	3x8 reps	rest: 40s
	Stability Ball Crunch	3x8 reps	rest: 40s
	Parallel Bar Hip Raise	3x8 reps	rest: 40s
	Weight Plate Rotation	3x8 reps	rest: 40s
	Weight Plate Russian Twist	3x8 reps	rest: 40s
	Plank	3x8 reps	rest: 40s

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