dereketaylor

Nov 6th 2018

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High volume heavy weight

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Jefit Built-in Bulking Routine For advanced lifters. This routine was designed for bodybuilders who want to gain muscle. This 5 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Chest and Triceps 10 exercises, 1 hr 12 mins

Barbell Bench Press	3x6 reps	rest: 120s
Barbell Incline Bench Press	3x6 reps	rest: 120s
Dip	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Bench Press (Palms in)	4x15 reps	rest: 30s

Back, Biceps, and Forearm 12 exercises, 1 hr 21 mins

Barbell Bent-Over Row	3x6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palm in)	3x8 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x15 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 30s
	4x15 reps	rest: 30s

power shoulder 11 exercises, 1 hr 31 mins

Barbell Shoulder Press	6x10 reps	rest: 30s
Dumbbell Lateral Raise	4x15 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x15 reps	rest: 30s
Dumbbell One-Arm Shoulder Press	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 30s
Dumbbell Seated Arnold Press	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x15 reps	rest: 30s
Dumbbell Shoulder Shrug	4x15 reps	rest: 30s

chest arms 9 exercises, 1 hr 11 mins

Dumbbell Bicep Curl	3x10 reps	rest: 30s
Barbell Incline Bench Press	3x10 reps	rest: 30s
Cable High Pulley Tricep Extension	4x15 reps	rest: 30s
Dumbbell Pullover	4x15 reps	rest: 30s
Dumbbell Bench Press	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
Barbell Incline Bench Press (Close Grip)	4x15 reps	rest: 30s
Dumbbell Seated One-Arm Supported Tricep Extension	4x15 reps	rest: 30s

Shoulders and Legs 11 exercises, 1 hr 32 mins

Barbell Squat	5x6 reps	rest: 120s
Barbell Shoulder Press	3x6 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Machine Leg Press	5x15 reps	rest: 30s
Calf Press On Leg Press	5x15 reps	rest: 30s
Machine Leg Extension	4x15 reps	rest: 30s
Hack Squat	4x15 reps	rest: 30s
Dumbbell One-Arm Shoulder Press	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
Plank	4x15 reps	rest: 30s

Abs 5 exercises, 35 mins

Oblique Crunch	3x16 reps	rest: 60s
Leg Raise	3x16 reps	rest: 60s
Air Bike	3x16 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s

back shoulders 9 exercises, 1 hr 12 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Barbell Shoulder Press	5x10 reps	rest: 30s
Leverage Machine Iso Row	4x15 reps	rest: 30s
Dumbbell Lateral Raise	4x15 reps	rest: 30s
Cable Front Lat Pulldown (Close Grip)	4x15 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x15 reps	rest: 30s
Cable Seated Row	4x15 reps	rest: 30s
Dumbbell Shoulder Shrug	4x15 reps	rest: 30s
Dumbbell Bent-Over Row	4x15 reps	rest: 30s

Armegedon 6 exercises, 45 mins

Barbell Bench Press (Close Grip)	6x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 30s
	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
Cable Dual Overhead Curl	4x15 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 30s

back and legs 6 exercises, 41 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Machine Seated Calf Raise	3x10 reps	rest: 30s
Barbell Deadlift	5x10 reps	rest: 30s
Barbell Bent-Over Row	5x10 reps	rest: 30s
Barbell Squat	4x15 reps	rest: 30s

gautlet day 9 exercises, 1 hr 12 mins

Barbell Incline Bench Press	4x15 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 30s
Dumbbell Shoulder Shrug	4x15 reps	rest: 30s
Weight Plate Pinch	4x15 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
Cable Russian Twist (Stability Ball)	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
	4x15 reps	rest: 30s

legs 6 exercises, 1 hr 6 mins

Barbell Squat	8x15 reps	rest: 30s
Machine Leg Press	5x15 reps	rest: 30s
Calf Press On Leg Press	5x15 reps	rest: 30s
Barbell Rack Pull	6x15 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 30s
Machine Calf Raise	4x15 reps	rest: 30s

power back 6 exercises, 46 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Barbell Bent-Over Row	3x10 reps	rest: 30s
Dumbbell Reverse Fly	4x15 reps	rest: 30s
Barbell Deadlift	6x15 reps	rest: 30s
	4x15 reps	rest: 30s
Machine Seated Calf Raise	4x15 reps	rest: 30s

power chest 9 exercises, 1 hr 21 mins

Barbell Incline Bench Press	6x15 reps	rest: 30s
Dumbbell Incline Fly	4x15 reps	rest: 30s
Cable Cross-Over	4x15 reps	rest: 30s
Dip	4x15 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 30s
	6x15 reps	rest: 30s
	4x15 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x15 reps	rest: 30s
Dumbbell Pullover	4x15 reps	rest: 30s

volume chest 7 exercises, 56 mins

Barbell Bench Press	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
Smith Machine Incline Bench Press	4x15 reps	rest: 30s
Dip	4x15 reps	rest: 30s
Cable Mid Chest Crossover	4x15 reps	rest: 30s
Barbell Incline Bench Press	4x15 reps	rest: 30s
	4x15 reps	rest: 30s