PHAT

DOWNLOADS/VIEWS: 163/5080

RATING: 80 (FROM 5 JEFIT MEMBERS)

6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper Body Power 8 exercises, 1 hr 30 mins

Barbell Bent-Over Row	4x5 reps	rest: 180s
Weighted Pull-Up	2x8 reps	rest: 180s
	2x8 reps	rest: 180s
	3x5 reps	rest: 180s
Barbell Shoulder Press	3x8 reps	rest: 180s
Weighted Tricep Dip	2x8 reps	rest: 180s
EZ Bar Curl	3x8 reps	rest: 180s
EZ Bar Incline Tricep Extension	3x8 reps	rest: 180s

Lower Body Power 7 exercises, 1 hr 8 mins

Back and Shoulders Hypertrophy 8 exercises, 1 hr 2 mins

	6x4 reps	rest: 90s
	6x4 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x12 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Incline Bench Row	2x12 reps	rest: 60s
Cable V Bar Pulldown	2x15 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s

Lower Body Hypertrophy 7 exercises, 54 mins

Chest and Arms Hypertrophy 9 exercises, 1 hr 15 mins

	6x3 reps	rest: 90s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15 reps	rest: 60s
Cable Tricep Kickback	3x15 reps	rest: 60s