Chest and arms

DOWNLOADS/VIEWS: 11/2017

RATING: 0 (FROM 0 JEFIT MEMBERS)

1 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

warm up with light weights before starting this workout...work on correct form and slow squeeze muscle you working on...

Workout 1 14 exercises, 1 hr 35 mins

Cable Shoulder Extension	4x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 30s
Cable Bicep Curl (Close Grip)	4x10 reps	rest: 30s
Cable Reverse Curl	4x10 reps	rest: 30s
Machine Bench Press	4x10 reps	rest: 30s
Machine Fly	4x10 reps	rest: 30s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 30s
Barbell Curl (Close Grip)	4x10 reps	rest: 30s
Smith Machine Incline Bench Press	4x10 reps	rest: 30s
Cable Lower Chest Raise	4x10 reps	rest: 30s
Cable Rope High Pulley Tricep Extension	4x10 reps	rest: 30s
Cable Rope Hammer Curl	4x10 reps	rest: 30s
Dumbbell Incline Bench Press	4x10 reps	rest: 30s
Dumbbell Incline Fly	4x10 reps	rest: 30s

Workout 2 14 exercises, 1 hr 37 mins

Dumbbell Bench Press	4x10 reps	rest: 30s
Dumbbell Fly	4x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 30s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 30s
Dumbbell Hammer Curl	4x10 reps	rest: 30s
Machine Inner Chest Press	4x10 reps	rest: 30s
Smith Machine Bench Press (Wide Grip)	4x10 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 30s
Smith Machine Reverse Bench Press (Close Grip)	4x10 reps	rest: 30s
Smith Machine Bicep Curl	4x10 reps	rest: 30s
EZ Bar Curl	4x10 reps	rest: 30s
Barbell Bench Press	4x10 reps	rest: 30s
Barbell Incline Bench Press	4x10 reps	rest: 30s