Custom 4 day split

DOWNLOADS/VIEWS: 3/299

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

3 sets per exercise
3 exercises per muscle group
2 muscle groups per day

First set: 12 reps
If can do more than 12 reps, go higher weight
Second set: 10 reps
Third set: 8 reps

Day 1 - Biceps and back
Day 2 - chest and triceps
Day 3 - legs (upper and lower)
Day 4 - shoulders and (free choice muscle)

Day 1
Day 3
Day 4
Day 2

Biceps and Back 6 exercises, 39 mins

Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s

Triceps and chest 6 exercises, 39 mins

Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s

Legs 7 exercises, 43 mins

Calf Press On Leg Press	3x8 reps	rest: 60s
Bodyweight Calf Raise	3x8 reps	rest: 60s
Single-Leg Calf Raise	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s