quadruple ballache

DOWNLOADS/VIEWS: 1/851

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest / Back 17 exercises, 2 hrs 28 mins

Machine Bench Press	3x8 reps	rest: 60s
Leverage Decline Chest Press	4x3,3,10,40 reps	rest: 60s
Machine Incline Chest Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Fly	1x25 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Stability Ball Crunch	3x30 reps	rest: 60s
Dumbbell Side Bend	3x15 reps	rest: 60s
Air Bike	3x50 reps	rest: 60s
Leg Raise	3x15 reps	rest: 60s
Seated Glute Stretch	3x1 reps	rest: 60s
Alternating Heel Touch	3x50 reps	rest: 60s
Bridge	3x1 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 30s

Legs / Shoulders 15 exercises, 2 hrs 12 mins

Biceps / Triceps 16 exercises, 2 hrs 29 mins

Dumbbell Alternating Bicep Curl	4x10 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x3,3,10,40 reps	rest: 60s
Dumbbell Alternating Preacher Curl	3x8 reps	rest: 60s
Bench Dip	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	4x10 reps	rest: 60s
Machine Assisted Dip	3x15 reps	rest: 60s
Stability Ball Crunch	3x30 reps	rest: 60s
Dumbbell Side Bend	3x15 reps	rest: 60s
Stability Ball Crunch	3x15 reps	rest: 60s
Air Bike	3x50 reps	rest: 60s
Seated Glute Stretch	3x1 reps	rest: 60s
Alternating Heel Touch	3x50 reps	rest: 60s
Bridge	3x1 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 30s
Pull-Up	3x10 reps	rest: 60s

abbs 13 exercises, 2 hrs 1 min