hundredfit

Dec 10th 2013

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A Stronger You

DOWNLOADS/VIEWS: 16/1332

RATING: 86 (FROM 1 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Believe in yourself! Take your time and do it right.

upper pull+ 9 exercises, 1 hr 16 mins

REST/Relax 1 exercises, 1 hr 1 min

0x0 reps

rest: 60s

lower push+ 10 exercises, 1 hr 20 mins

Recumbent Bike	0x0 reps	rest: 10s
Kneeling Hip Flexor	2x1 reps	rest: 75s
Single-Leg Glute Bridge	3x8 reps	rest: 75s
Barbell Overhead Squat	2x8 reps	rest: 75s
Barbell Squat (Wide Stance)	5x5 reps	rest: 75s
Barbell Sumo Deadlift	5x5 reps	rest: 75s
Machine Single-Leg Press	3x5 reps	rest: 75s
Machine Single-Leg Curl	4x8 reps	rest: 75s
Machine Single-Leg Extension	3x12 reps	rest: 75s
Machine Seated Single-Leg Calf Raise	3x8 reps	rest: 60s

upper push+ 9 exercises, 1 hr 18 mins

Rowing	0x0 reps	rest: 10s
Dip	5x5 reps	rest: 60s
Barbell Decline Bench Press	4x6 reps	rest: 75s
Dumbbell Incline Bench Press	3x8 reps	rest: 75s
Cable Seated Row	5x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Arnold Press	3x8 reps	rest: 75s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 75s
Weight Plate Shrug	4x10 reps	rest: 75s

REST/Relax 1 exercises, 1 hr 1 min

1x1 reps

rest: 60s

lower pull+ 10 exercises, 1 hr 19 mins

Elliptical Training	0x0 reps	rest: 10s
Wall Calf Stretch	2x1 reps	rest: 75s
Posterior Lower Leg Stretch	2x1 reps	rest: 75s
Barbell Deadlift	5x5 reps	rest: 75s
Barbell Romanian Deadlift	3x6 reps	rest: 75s
Barbell Squat	4x8 reps	rest: 75s
Bodyweight Side Lunge	3x8 reps	rest: 75s
Machine Single-Leg Curl	4x8 reps	rest: 75s
Machine Single-Leg Extension	3x10 reps	rest: 75s
Kettlebell Single-Leg Deadlift	4x6 reps	rest: 60s

Rest or Core/Arms 7 exercises, 1 hr 46 mins

Walking	0x0 reps	rest: 60s
	5x10 reps	rest: 60s
Plank	4x8 reps	rest: 60s
Dumbbell One-Arm Hammer Curl	4x8 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s