kbcolon

Sep 29th 2018

TRY IT OUT

DOWNLOAD

KB 4-Day Split

DOWNLOADS/VIEWS: 3/262

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest, Tri 10 exercises, 1 hr 12 mins

Bench Push-Up	2x10 reps	rest: 30s
Barbell Bench Press	5x8 reps	rest: 90s
Dumbbell Incline Bench Press	4x8 reps	rest: 90s
Machine Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 20s
Machine Seated Tricep Dip	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
	2x20 reps	rest: 60s

Back, Bis 11 exercises, 1 hr 34 mins

Barbell Bent-Over Row	5x8 reps	rest: 90s
Leverage Machine Iso Row	5x8 reps	rest: 90s
Pull-Up (Hammer Grip)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 90s
Cable Seated Row	3x8 reps	rest: 60s
EZ Bar Curl	7x8 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 90s
Cable Dual Overhead Curl	2x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	2x8 reps	rest: 30s
Seated Leg Tuck	2x40 reps	rest: 60s
	2x20 reps	rest: 60s

Shoulders, Abs 11 exercises, 1 hr 31 mins

Leverage Shoulder Press	6x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	6x8 reps	rest: 90s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x8 reps	rest: 60s
Cable Kneeling Crunch	2x20 reps	rest: 60s
	2x20 reps	rest: 60s
Bench Weighted Decline Crunch	2x20 reps	rest: 60s

Legs, Low Back 11 exercises, 1 hr 24 mins

HIIT/Cardio 6 exercises, 1 hr 5 mins