Upper/Lower A/B Complete

DOWNLOADS/VIEWS: 3/1020

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday: Upper A
Tuesday: Lower A

Thursday: Upper B
Friday: Lower B

Upper A 9 exercises, 1 hr 19 mins

Barbell Deadlift	3x6.10 reps	rest: 120s
Dumbbell Incline Bench Press	3x6.10 reps	rest: 120s
Barbell Bent-Over Row	3x6.10 reps	rest: 120s
Dumbbell Incline Bench Press (Hammer Grip)	3x6.10 reps	rest: 120s
EZ Bar Curl	3x6.10 reps	rest: 120s
Dumbbell Shoulder Press	3x6.10 reps	rest: 120s
Barbell Bench Press (Close Grip)	4x6.10 reps	rest: 120s
Dumbbell Lateral Raise	2x6.10 reps	rest: 120s
Dumbbell Shoulder Shrug	2x6.10 reps	rest: 120s

Lower/Abs A 9 exercises, 1 hr 4 mins

Upper B 9 exercises, 1 hr 20 mins

Barbell Deadlift	3x6.10 reps	rest: 120s
Barbell Incline Bench Press	3x6.10 reps	rest: 120s
Cable Seated Row	3x6.10 reps	rest: 120s
Dumbbell Decline Bench Press	3x6.10 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x6.10 reps	rest: 120s
Smith Machine Shoulder Press	3x6.10 reps	rest: 120s
EZ Bar Tricep Extension	4x6.10 reps	rest: 120s
Cable Lateral Raise	2x6.10 reps	rest: 120s
Barbell Behind the Back Shrug	2x6.10 reps	rest: 120s

Lower/Abs B 9 exercises, 1 hr 4 mins

Barbell Squat	3x8.10 reps	rest: 90s
Barbell Stiff-Leg Deadlift	3x8.10 reps	rest: 90s
Machine Single-Leg Extension	3x10.12 reps	rest: 60s
Machine Leg Curl (Prone)	3x10.12 reps	rest: 60s
Dumbbell Step-Up	3x10.12 reps	rest: 60s
Donkey Calf Raise	3x10.12 reps	rest: 60s
Calf Press On Leg Press	3x10.12 reps	rest: 60s
Weighted Crunch	3x12.15 reps	rest: 60s
Sit-Up	3x12.15 reps	rest: 60s