summer plan

DOWNLOADS/VIEWS: 0/229

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

a-chest,shoulders, triceps,abs
b-back,legs ,biceps

A 13 exercises, 1 hr 22 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Reverse Crunch	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Weighted Hanging Knee Raise	3x8 reps	rest: 60s

B 12 exercises, 1 hr 18 mins

Pull-Up	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Standing Row	3x8 reps	rest: 60s
Barbell Squat	2x8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s