zakk.constance

Jun 27th 2018

TRY IT OUT

DOWNLOAD

June - month 1

DOWNLOADS/VIEWS: 0/315

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Our 4 day a week (min) programme starts now.
Each month we change our workouts.

Chest and Triceps 10 exercises, 1 hr 5 mins

Decline Crunch	3x10 reps	rest: 45s
Decline Bench Weighted Twist	3x10 reps	rest: 45s
Barbell Bench Press	3x6 reps	rest: 120s
Barbell Incline Bench Press	3x6 reps	rest: 120s
Barbell Decline Bench Press	3x10 reps	rest: 45s
Dip	2x8 reps	rest: 60s
Machine Fly	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Tricep Kickback	3x10 reps	rest: 45s
Plank	3x10 reps	rest: 45s

Shoulders 6 exercises, 39 mins

Barbell Military Press	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 45s

Legs 6 exercises, 39 mins

Back, Biceps, and Forearm 6 exercises, 38 mins

Barbell Deadlift	3x6 reps	rest: 120s
Barbell Row	3x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Curl	1x8 reps	rest: 60s

Mixed 7 exercises, 42 mins

Decline Crunch	3x10 reps	rest: 45s
Decline Bench Weighted Twist	3x10 reps	rest: 45s
Barbell Military Press	3x10 reps	rest: 45s
Dumbbell Alternating Front Raise	3x10 reps	rest: 45s
Machine Incline Chest Press	3x10 reps	rest: 45s
Barbell Curl	3x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 45s

Abs 2 exercises, 11 mins

	Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 45s
	Decline Bench Weighted Twist	3x10 reps	rest: 45s

Abs solo 7 exercises, 40 mins

Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 45s
Decline Crunch	3x10 reps	rest: 45s
Bench Weighted Decline Crunch	3x10 reps	rest: 45s
Decline Bench Weighted Twist	3x10 reps	rest: 45s
Parallel Bar Hip Raise	3x10 reps	rest: 45s
Plank	3x10 reps	rest: 45s
Cable Kneeling Crunch	3x10 reps	rest: 45s