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For bigger arms and shoulders

MasahiroIshikawa

Feb 17th 2019

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For bigger arms and shoulders

DOWNLOADS/VIEWS: 16/2209

RATING: 52 (FROM 1 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back and Chest Strength 8 exercises, 1 hr 7 mins

	Barbell Bent-Over Row	5x5 reps	rest: 90s
	Barbell Bench Press	5x5 reps	rest: 90s
	T Bar Row	4x5 reps	rest: 90s
	Barbell Incline Bench Press	4x5 reps	rest: 90s
	Cable Seated Row	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x20 reps	rest: 30s
	Machine Fly	3x10 reps	rest: 30s
	Cable Lower Chest Raise	3x12 reps	rest: 60s

Shoulders and Arms 1 8 exercises, 1 hr 1 min

	Barbell Push Press	5x5 reps	rest: 90s
	Barbell Rear Delt Row	5x5 reps	rest: 90s
	Dumbbell One-Arm Incline Lateral Raise	3x10 reps	rest: 15s
	Cable Lateral Raise	3x10 reps	rest: 30s
	Barbell Tricep Extension (Supine)	3x15 reps	rest: 15s
	Barbell Curl	3x15 reps	rest: 30s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 15s
	Dumbbell One-Arm Preacher Curl	4x12 reps	rest: 30s

Legs Hypertrophy 6 exercises, 58 mins

	Barbell Squat	4x12 reps	rest: 90s
	Machine Leg Press	4x12 reps	rest: 90s
	Smith Machine Hack Squat	4x12 reps	rest: 90s
	Machine Leg Extension	3x12 reps	rest: 60s
	Machine Seated Leg Curl	3x12 reps	rest: 60s
	Calf Press On Leg Press	3x30 reps	rest: 30s

Back and Chest Hypertrophy 8 exercises, 1 hr 5 mins

	Barbell Bench Press	4x10 reps	rest: 30s
	Barbell Bent-Over Row	4x12 reps	rest: 60s
	Barbell Incline Bench Press	4x12 reps	rest: 30s
	Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
	Machine Seated Row	4x12 reps	rest: 60s
	Cable Seated Row	4x12 reps	rest: 60s
	Machine Fly	3x10 reps	rest: 30s
	Cable Lower Chest Raise	3x12 reps	rest: 60s

Shoulders and Arms 2 10 exercises, 1 hr 13 mins

	Barbell Curl	4x5 reps	rest: 60s
	Barbell Tricep Extension (Supine)	4x5 reps	rest: 60s
	Barbell Upright Row	5x5 reps	rest: 90s
	Barbell Shoulder Press	4x10 reps	rest: 30s
	Dumbbell Lateral Raise	4x10 reps	rest: 30s
	Dumbbell Rear Delt Row	4x15 reps	rest: 30s
	Dumbbell One-Arm Preacher Curl	3x15 reps	rest: 15s
	Cable One-Arm Tricep Pushdown	3x15 reps	rest: 30s
	Dumbbell Incline Curl	3x10 reps	rest: 15s
	Cable One-Arm Tricep Extension	3x10 reps	rest: 30s

Legs Strength 5 exercises, 1 hr 8 mins

	Barbell Deadlift	5x5 reps	rest: 200s
	Barbell Squat	5x5 reps	rest: 200s
	Smith Machine Hack Squat	4x12 reps	rest: 60s
	Machine Leg Extension	4x12 reps	rest: 60s
	Calf Press On Leg Press	3x30 reps	rest: 30s

Abs 4 exercises, 35 mins

	Crunch	4x20 reps	rest: 30s
	Leg Raise	4x20 reps	rest: 30s
	Stability Ball Trunk Rotation	4x20 reps	rest: 30s
	Barbell Ab Rollout	4x20 reps	rest: 30s

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