Mari0

Nov 5th 2023

TRY IT OUT

DOWNLOAD

BulkNov

DOWNLOADS/VIEWS: 0/23

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

Bulking

Quads+Shoul+Abs 9 exercises, 0 min

Machine Leg Press (Narrow Stance)	4x14 reps	rest: 60s
Hack Squat	4x14 reps	rest: 60s
Machine Leg Extension	4x14 reps	rest: 60s
Dumbbell Walking Lunge	4x14 reps	rest: 60s
Machine Shoulder Press	3x14 reps	rest: 60s
Dumbbell Lateral Raise	3x14 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x14 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 60s

Back+Traps+Biceps 10 exercises, 0 min

Barbell Bent-Over Row	3x14 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x14 reps	rest: 60s
Cable V Bar Pulldown	3x14 reps	rest: 60s
Cable Seated Row	3x14 reps	rest: 60s
Dumbbell One-Arm Row	3x14 reps	rest: 60s
Pull-Up	3x14 reps	rest: 60s
Dumbbell Shoulder Shrug	3x14 reps	rest: 60s
Smith Machine Shrug	3x14 reps	rest: 60s
Barbell Curl	3x14 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x14 reps	rest: 60s

Hams+Calves+Shoul 9 exercises, 0 min

Barbell Stiff-Leg Deadlift	4x14 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x14 reps	rest: 60s
Machine Seated Leg Curl	4x14 reps	rest: 60s
Machine Leg Curl (Prone)	4x14 reps	rest: 60s
Barbell Sumo Deadlift	4x14 reps	rest: 60s
Machine Seated Calf Raise	3x20 reps	rest: 60s
Calf Press On Leg Press	3x20 reps	rest: 60s
Barbell Military Press	3x14 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s

Chest+Triceps+Abs 9 exercises, 0 min

Barbell Bench Press	4x14 reps	rest: 60s
Barbell Incline Bench Press	4x14 reps	rest: 60s
Machine Fly	4x14 reps	rest: 60s
Dumbbell Incline Fly	4x14 reps	rest: 60s
Cable Straight Arm Crossover	3x14 reps	rest: 60s
Cable Lower Chest Raise	3x14 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x14 reps	rest: 60s
Dumbbell Seated Tricep Press	3x14 reps	rest: 60s
Dip	3x14 reps	rest: 60s

Biceps+Triceps+Abs 10 exercises, 0 min

Dumbbell Alternating Bicep Curl	4x14 reps	rest: 60s
Cable Rope Hammer Curl	4x14 reps	rest: 60s
Dumbbell Incline Curl	4x14 reps	rest: 60s
Barbell Preacher Curl	4x14 reps	rest: 60s
Barbell Spider Curl	4x11 reps	rest: 60s
EZ Bar Tricep Extension	4x14 reps	rest: 60s
Dumbbell Tricep Extension	4x14 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x14 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	4x14 reps	rest: 60s
Dip	4x14 reps	rest: 60s

Quads+Hams+Abduc 6 exercises, 0 min