vietkangta

Nov 28th 2013

TRY IT OUT

DOWNLOAD

My Workout Rotation Updated z/20/2013

DOWNLOADS/VIEWS: 2/1221

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout guide

Chest and Triceps 29 exercises, 3 hrs 10 mins

Barbell Bench Press	3x6 reps	rest: 120s
Barbell Incline Bench Press	3x6 reps	rest: 120s
Dip	3x8 reps	rest: 60s
Machine Fly	3x6 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Machine Inner Chest Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Incline Bench Press (Close Grip)	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Push-Up (Wide Hand)	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Cardio And Abs 14 exercises, 1 hr 24 mins

Biceps And Back 25 exercises, 2 hrs 39 mins

	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Barbell Incline Bench Pull	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
Barbell Curl (Close Grip)	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Preacher Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Cardio And Abs 3 exercises, 17 mins

Shoulders and Legs 37 exercises, 3 hrs 49 mins

	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Barbell Deep Squat	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Machine Squat	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Leg Lift	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Machine Deltoid Raise	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Leverage Machine Shrug	3x8 reps	rest: 60s
Donkey Calf Raise	3x8 reps	rest: 60s
Cable Standing Leg Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Hack Calf Raise	3x8 reps	rest: 60s