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DOWNLOADS/VIEWS: 6/730

RATING: 33 (FROM 3 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

chest and back 8 exercises, 52 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Around the World	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Kettlebell Renegade Row	3x8 reps	rest: 60s
Rocky Pull-Up (Hammer Grip)	3x8 reps	rest: 60s

Run 1 exercises, 1 hr 1 min

3x8 reps

rest: 60s

biceps and triceps 8 exercises, 51 mins

Barbell Curl Against an Incline	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Tricep Press (Supine)	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s

shoulders and legs 8 exercises, 52 mins

Dumbbell Hammer Shoulder Press	3x8 reps	rest: 60s
Barbell Rear Press	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s

abs and forearms 8 exercises, 48 mins

Hanging Leg Raise	3x8 reps	rest: 60s
Seated Leg Tuck	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s