JR's Arms, Legs & Shoulders

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1 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Exercise routine for developing strong, muscular shoulders, arms and legs

You should combine this routine with 'back' and 'chest' days for an overall, balanced, whole-body training scheme. Examples are "JR's Build-a-back" and "JR's Carve-a-chest".

After downloading the routine set up the shoulder supersets: On both days, link the exercise immediately following it to the dumbbell lateral raise exercise.

99 reps shown for dips means do these sets to failure!

Wednesday
Sunday

Limbs & Shoulders Day 1 13 exercises, 1 hr 57 mins

Barbell Hack Squat	3x10 reps	rest: 60s
Barbell Squat	4x10 reps	rest: 90s
Dumbbell Walking Lunge	3x15 reps	rest: 60s
Calf Press On Leg Press	3x20 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Dumbbell Bent-Over Raise	3x10 reps	rest: 90s
Dip	3x99 reps	rest: 90s
EZ Bar Tricep Extension	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	2x10 reps	rest: 60s
Barbell Spider Curl	2x10 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x10 reps	rest: 60s

Limbs & Shoulders Day 2 12 exercises, 1 hr 57 mins

Barbell Squat	4x7 reps	rest: 120s
Barbell Front Squat	4x5 reps	rest: 120s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Machine Seated Calf Raise	3x20 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
	3x10 reps	rest: 90s
Dip	3x99 reps	rest: 90s
Dumbbell Seated Tricep Press	3x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x10 reps	rest: 60s
Dumbbell Concentration Curl	2x10 reps	rest: 60s