JI 2013

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6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

increase strength

Supplementation:
creasteron massive
BCAA before ...

chest and triceps 4 exercises, 1 hr 9 mins

Barbell Bench Press	5x8 reps	rest: 180s
Dumbbell Fly	4x8 reps	rest: 180s
Dumbbell Pullover	4x8 reps	rest: 180s
Dumbbell One-Arm Tricep Kickback	4x6 reps	rest: 180s

Back and Biceps 4 exercises, 1 hr 6 mins

Pull-Up	4x8 reps	rest: 180s
Dumbbell One-Arm Row	4x8 reps	rest: 180s
Barbell Preacher Curl (Overhand)	4x8 reps	rest: 180s
Dumbbell Concentration Curl	4x8 reps	rest: 180s

Shoulders and forearms 5 exercises, 1 hr 11 mins

Barbell Shoulder Press	4x8 reps	rest: 180s
Dumbbell Lateral Raise (Side-Lying)	4x8 reps	rest: 180s
Dumbbell One-Arm Wrist Curl	3x8 reps	rest: 180s
Dumbbell One-Arm Reverse Bench Wrist Curl	3x8 reps	rest: 180s
Weight Plate One-Arm Shrug	3x8 reps	rest: 180s

ABS 6 exercises, 1 hr 34 mins

Cable Knee Raise (Supine)	4x8 reps	rest: 180s
Dumbbell Alternating Incline Curl	4x8 reps	rest: 180s
Decline Bench Cable Crunch	4x8 reps	rest: 180s
Dumbbell Side Bend	4x6 reps	rest: 180s
Back Hyperextension	4x8 reps	rest: 180s
Cable Rotational Crunch (Supine)	4x6 reps	rest: 180s

Break 0 exercises, 0 min

chest and triceps and front shoulders 4 exercises, 1 hr 5 mins

Barbell Incline Bench Press	4x8 reps	rest: 180s
Dip	4x8 reps	rest: 180s
Dumbbell Seated Alternating Front Raise	4x8 reps	rest: 180s
Barbell Seated Tricep Extension	4x10 reps	rest: 180s

Back and Biceps and back shoulders 4 exercises, 1 hr 4 mins

Chin-Up (Close Grip)	4x8 reps	rest: 180s
Cable Seated Row	4x8 reps	rest: 180s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 180s
Barbell Preacher Curl	4x8 reps	rest: 180s

ABS and shoulders 6 exercises, 1 hr 41 mins

Cable Single-Leg Knee Raise	4x10 reps	rest: 180s
Dumbbell Seated Side Lateral Raise	4x8 reps	rest: 180s
Decline Bench Cable Crunch	4x8 reps	rest: 180s
Dumbbell Side Bend	4x8 reps	rest: 180s
Back Hyperextension	4x8 reps	rest: 180s
Cable Rotational Crunch (Supine)	4x20 reps	rest: 180s