Fgroia

Dec 2nd 2013

TRY IT OUT

DOWNLOAD

Upper/Lower Push/Pull/Legs

DOWNLOADS/VIEWS: 359/173696

RATING: 71 (FROM 846 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

A four day routine, focused on gaining body muscle, so bulking is the goal.

Upper Body 9 exercises, 54 mins

Barbell Bench Press	3x12,12,12 reps	rest: 90s
Dumbbell Decline Press	3x12,12,12 reps	rest: 90s
Barbell Deadlift	3x12,12,12 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	3x12,12,12 reps	rest: 90s
Barbell Curl	2x12,12 reps	rest: 90s
Cable High Pulley Tricep Extension	2x12,12 reps	rest: 90s
Cable Seated Bicep Curl	3x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x12,12,12 reps	rest: 90s
Dumbbell Lateral Raise	3x12,12,12 reps	rest: 90s

Lower Boddy 7 exercises, 42 mins

OFF 0 exercises, 0 min

Push: Chest + Tricep + Shoulder 10 exercises, 58 mins

Dumbbell Incline Bench Press	3x16,16,16 reps	rest: 90s
Cable Lower Chest Raise	3x16,16,16 reps	rest: 90s
Dumbbell Fly	3x16,16,16 reps	rest: 90s
Elevated Push-Up	3x16,16,16 reps	rest: 90s
Dip	3x10,10 reps	rest: 90s
EZ Bar Tricep Extension	3x12,12,12 reps	rest: 10s
Cable Tricep Pushdown (V-Bar)	3x12,12,12 reps	rest: 90s
Dumbbell Alternating Press	3x16,16,16 reps	rest: 90s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Press Sit-Up	3x15,15,15 reps	rest: 90s

Pull: Back + Bicep + Shoulder + Lower Back 10 exercises, 1 hr 0 min

T Bar Row	3x16,16,16 reps	rest: 90s
Kettlebell Renegade Row	3x16,16,16 reps	rest: 90s
Cable Rope Lat Pulldown	3x16,16,16 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x16,16,16 reps	rest: 90s
Barbell Curl	3x12,12,12 reps	rest: 90s
Dumbbell Alternating Incline Curl	2x12,12 reps	rest: 90s
Cable Seated Bicep Curl	3x12,12,12 reps	rest: 90s
Cable Rope Face Pull	3x12,12,12 reps	rest: 90s
Dumbbell Alternating Bent-Over Reverse Fly	3x16,16,16 reps	rest: 90s
Back Hyperextension	3x15,15,15 reps	rest: 90s

Legs: Legs + Hamstrings 9 exercises, 57 mins

Barbell Deep Squat	7x12,12,5,5,5,5,5 reps	rest: 90s
Dumbbell Lunge	3x12,12,12 reps	rest: 90s
Machine Seated Calf Raise	3x15,15,15 reps	rest: 60s
	3x15,15,15 reps	rest: 60s
Machine Assisted Dip	3x10 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	3x12,12,12 reps	rest: 10s
Cable Shoulder Extension	3x12,12,12 reps	rest: 90s
Barbell Curl	3x12,12,12 reps	rest: 90s
Cable Seated Bicep Curl	3x12,12,12 reps	rest: 90s