Kellydapa

Oct 12th 2018

TRY IT OUT

DOWNLOAD

Beach Body Plus

DOWNLOADS/VIEWS: 0/350

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Heavy lifting to build mass & bulking
Mean focus is to buil the mass that i want

Chest 17 exercises, 2 hrs 38 mins

Barbell Bench Press	7x10 reps	rest: 120s
Barbell Incline Bench Press	5x10 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x8 reps	rest: 60s
Barbell Decline Pullover	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Machine Inner Chest Press	5x12 reps	rest: 60s
Dumbbell Incline Fly	5x12 reps	rest: 60s
Dumbbell Decline Press	5x12 reps	rest: 60s
Barbell Decline Bench Press	5x12 reps	rest: 60s
Push-Up	5x12 reps	rest: 60s

Back 14 exercises, 2 hrs 19 mins

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	5x12 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Pull-Up	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
T Bar Row	4x12 reps	rest: 60s
Cable V Bar Pulldown	4x12 reps	rest: 60s
Weighted Pull-Up	4x12 reps	rest: 60s
Rear Pull-Up (Wide Grip)	4x12 reps	rest: 60s
Barbell Deadlift	5x12 reps	rest: 60s
Cable Shoulder Extension	5x12 reps	rest: 60s

Shoulders & Traps 8 exercises, 1 hr 21 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Upright Row	5x12 reps	rest: 60s
Dumbbell Alternating Front Raise	5x12 reps	rest: 60s
Cable Rope Deltoid Row	5x12 reps	rest: 60s
Barbell Military Press	4x12 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12 reps	rest: 60s

Arms 22 exercises, 3 hrs 33 mins

Dip	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Bench Dip	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 60s
Dumbbell Tricep Kickback	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
Barbell Preacher Curl	4x12 reps	rest: 60s
Dumbbell Bicep Curl	4x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	4x12 reps	rest: 60s
Cable Bicep Curl	4x12 reps	rest: 60s
Cable Standing Curl	4x12 reps	rest: 60s
Barbell Reverse Curl	5x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x12 reps	rest: 60s

Legs 7 exercises, 1 hr 9 mins

Barbell Squat	5x5 reps	rest: 180s
Machine Leg Press	3x10 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Machine Single-Leg Extension	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s

Focus Areas 13 exercises, 2 hrs 5 mins

Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Fly	4x12 reps	rest: 60s
Bench Push-Up	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Pull-Up	4x12 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12 reps	rest: 60s
Cable Deltoid Raise	4x12 reps	rest: 60s
Cable Deltoid Raise	4x12 reps	rest: 60s
Dumbbell Alternating Front Raise	4x12 reps	rest: 60s
Dip	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x12 reps	rest: 60s
Bench Dip	4x12 reps	rest: 60s

Abs 7 exercises, 54 mins

Leg Pull-In	2x15 reps	rest: 0s
Weight Plate Russian Twist	2x15 reps	rest: 60s
Bench Weighted Decline Crunch	3x12 reps	rest: 60s
Parallel Bar Leg Raise	4x12 reps	rest: 60s
Barbell Seated Twist	4x12 reps	rest: 60s
Cable Kneeling Crunch	5x12 reps	rest: 60s
Sit-Up	5x12 reps	rest: 60s

Cardio 5 exercises, 4 hrs 0 min