JUST DO IT

DOWNLOADS/VIEWS: 1/266

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

Add cardio to Day2 & Day4 (Optional)

Shoulders & Triceps 10 exercises, 1 hr 5 mins

Smith Machine Rear Shoulder Press	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Weight Plate High Front Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s

Back 6 exercises, 39 mins

Chest & Biceps 10 exercises, 1 hr 7 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

Legs 6 exercises, 41 mins

Arms 12 exercises, 1 hr 18 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s