Muscle mass

DOWNLOADS/VIEWS: 4/339

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is for anyone who wants to put muscle mass on. Make sure you combine it with proper diet.

Legs and chest 11 exercises, 2 hrs 32 mins

Shoulders and triceps 8 exercises, 1 hr 46 mins

Dumbbell Seated Shoulder Press	6x12 reps	rest: 60s
Dumbbell Lateral Raise	6x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	6x12 reps	rest: 60s
Barbell Shrug	6x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	6x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	6x12 reps	rest: 60s
Dumbbell Tricep Extension	6x12 reps	rest: 60s
Bench Dip	6x12 reps	rest: 60s

Back and biceps 8 exercises, 1 hr 51 mins

Cable Lat Pulldown (Wide Grip)	6x12 reps	rest: 60s
Cable Seated Row	6x12 reps	rest: 60s
Dumbbell One-Arm Row	6x12 reps	rest: 60s
Cable Shoulder Extension	6x12 reps	rest: 60s
Barbell Curl	6x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	6x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	6x12 reps	rest: 60s
Dumbbell Concentration Curl	6x12 reps	rest: 60s

Legs and chest 8 exercises, 1 hr 53 mins

Barbell Front Squat	6x12 reps	rest: 60s
Hack Squat	6x12 reps	rest: 60s
Machine Leg Press	6x12 reps	rest: 60s
Machine Leg Extension	6x12 reps	rest: 60s
Dumbbell Bench Press	6x12 reps	rest: 60s
Dumbbell Incline Bench Press	6x12 reps	rest: 60s
Dumbbell Fly	6x12 reps	rest: 60s
Cable Cross-Over	6x12 reps	rest: 60s

Back, shoulder biceps 11 exercises, 2 hrs 28 mins