jerco2

Dec 17th 2018

TRY IT OUT

DOWNLOAD

Hall's Body Building

DOWNLOADS/VIEWS: 4/500

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Routine following the infamous Bro Split methodology. This routine focuses on balanced development of strength and mass. Monday through Wednesday are heavy lift days while Thursday through Saturday are light days.

Chest, Shoulders & Tri's 11 exercises, 1 hr 12 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
EZ Bar French Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s

Back & Bi's 14 exercises, 1 hr 30 mins

Cable V Bar Pulldown	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
EZ Bar Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palms in)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Assisted Hyperextension	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Wrist Roller	3x8 reps	rest: 60s

Leg & Core day 17 exercises, 1 hr 46 mins

Barbell Squat	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Hip Adduction	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Donkey Calf Raise	3x8 reps	rest: 60s
Bodyweight Calf Raise	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
V-Up	3x8 reps	rest: 60s

Chest, Shoulders & Tri's 11 exercises, 1 hr 12 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
EZ Bar French Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s

Back & Bi's 14 exercises, 1 hr 30 mins

Cable V Bar Pulldown	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
EZ Bar Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Bent-Over Row (Palms in)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Assisted Hyperextension	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Wrist Roller	3x8 reps	rest: 60s

Leg & Core day 17 exercises, 1 hr 46 mins

Barbell Squat	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Hip Adduction	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Donkey Calf Raise	3x8 reps	rest: 60s
Bodyweight Calf Raise	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
V-Up	3x8 reps	rest: 60s