DougErickson

Jun 3rd 2018

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30 Minute 3 x 5-8-12(w/ drop-sets)

DOWNLOADS/VIEWS: 6/1865

RATING: 71 (FROM 2 JEFIT MEMBERS)

6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Routine for the work-week. Focus is on mass, strength, and then pump. Last exercise is drop-set on every set - hit 12, drop 25%, then rep to fatigue

Back 4 exercises, 33 mins

Stationary Bike	1x0 reps	rest: 7s
Barbell Deadlift	4x5 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s

Quads/Glutes 4 exercises, 33 mins

Stationary Bike	1x0 reps	rest: 7s
Barbell Squat	4x5 reps	rest: 60s
Barbell Front Squat	4x8 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s

Chest 4 exercises, 31 mins

Rowing	1x0 reps	rest: 5s
Barbell Bench Press	4x5 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s

Hams/Cavs 4 exercises, 32 mins

Stationary Bike	1x0 reps	rest: 7s
Barbell Romanian Deadlift	4x5 reps	rest: 60s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s

Triceps 4 exercises, 32 mins

Elliptical Training	1x0 reps	rest: 7s
Dip	4x5 reps	rest: 60s
Barbell JM Press	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s

Shoulders 4 exercises, 31 mins

Rowing	1x0 reps	rest: 5s
Dumbbell Arnold Press	4x5 reps	rest: 60s
Cable Rope Face Pull	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s

Biceps 4 exercises, 33 mins

Elliptical Training	1x0 reps	rest: 7s
Chin-Up	4x5 reps	rest: 60s
Cable Rope Hammer Curl	4x8 reps	rest: 60s
Preacher Curl Machine	4x12 reps	rest: 60s

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