Get Big - No Excuses

DOWNLOADS/VIEWS: 3/1286

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

3 day push/pull/leg split

pull up improvement is a training goal of mine so some form of it will show up in all 3 days.

Push (Chest / Shoulders / Triceps) 14 exercises, 2 hrs 0 min

Machine Assisted Pull-Up	9x10 reps	rest: 60s
Barbell Bench Press	6x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Smith Machine Shoulder Press	5x10 reps	rest: 60s
Dumbbell Alternating Front Raise	3x10 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x10 reps	rest: 60s
Cable Rope Deltoid Row	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s

Pull (Back / Traps / Biceps) 17 exercises, 1 hr 57 mins

Smith Machine Deadlift	3x10 reps	rest: 60s
Smith Machine Bent-Over Row	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Machine Lat Pulldown	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Assisted Pull-Up	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Cable Dual Overhead Curl	3x10 reps	rest: 60s
Cable Rope Hammer Curl	3x10 reps	rest: 60s

Legs and Abs 12 exercises, 1 hr 21 mins

Smith Machine Squat	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Smith Machine Split Squat	3x10 reps	rest: 60s
Decline Crunch	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Dumbbell Side Bend	3x10 reps	rest: 60s
Bench Weighted Decline Crunch	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Assisted Pull-Up	3x10 reps	rest: 60s