pulsar8

Jan 19th 2014

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Peak Muscle Performance

DOWNLOADS/VIEWS: 71/3760

RATING: 84 (FROM 9 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is designed for those individuals who want to gain muscle in a controlled manner. This workout is broken down into specific muscle groups that you can target on various days. The workout also features alternate versions (mods), so you can vary your routine.

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Chest and Triceps (Mod 1) 18 exercises, 2 hrs 11 mins

Dip	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
Bench Dip	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Around the World	3x12 reps	rest: 60s
Assisted Chest Stretch	3x12 reps	rest: 60s
Dumbbell One-Arm Hammer Press	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Dumbbell Decline Bench Press	3x12 reps	rest: 60s
Tricep Stretch	3x12 reps	rest: 60s
Dumbbell Pullover	3x12 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s

Chest and Triceps (Mod 2) 13 exercises, 1 hr 34 mins

Dumbbell Pullover	3x12 reps	rest: 60s
Band Cross-Over	3x12 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 60s
Dumbbell Tate Press	3x12 reps	rest: 60s
Tricep Stretch	3x12 reps	rest: 60s
Dumbbell Rotational Bench Press	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Cable Lower Chest Raise	3x12 reps	rest: 60s
Plyo Push-Up	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s
	3x12 reps	rest: 60s

Back, Biceps, and Forearm 21 exercises, 2 hrs 32 mins

Chin-Up	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Machine Inverted Row	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x12 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Pull-Up	3x12 reps	rest: 60s
Band Reverse Fly	3x12 reps	rest: 60s
Cable Incline Pulldown (Supine)	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Dual Cable Triceps Extension	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell Incline Bench Row	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Kettlebell Renegade Row	3x12 reps	rest: 60s
Rocky Pull-Up (Hammer Grip)	3x12 reps	rest: 60s
	3x12 reps	rest: 60s

Abs (Mod 1) 19 exercises, 2 hrs 14 mins

Abdominal Pendulum	3x12 reps	rest: 60s
Alternating Leg Bridge	3x12 reps	rest: 60s
Alternating Reverse Hyper (Flat Bench)	3x12 reps	rest: 60s
Alternating Reach and Catch	3x12 reps	rest: 60s
Dumbbell Alternating Cobra (Stability Ball)	3x12 reps	rest: 60s
Stability Ball One-Arm Bridge	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 60s
Camel Pose	3x12 reps	rest: 60s
Dragon Flag	3x12 reps	rest: 60s
Stability Ball Hip Roll	3x12 reps	rest: 60s
Medicine Ball Throw (Stability Ball)	3x12 reps	rest: 60s
Stability Ball Hand and Foot Exchange	3x12 reps	rest: 60s
Bench Oblique Crunch	3x12 reps	rest: 60s
Barbell Seated Twist	3x12 reps	rest: 60s
Table Pose	3x12 reps	rest: 60s
Cable Wood Chop	3x12 reps	rest: 60s
Stability Ball V-Up	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s

Abs (Mod 2) 18 exercises, 1 hr 56 mins

Oblique Crunch	3x12 reps	rest: 60s
Air Bike	3x12 reps	rest: 60s
Alternating Heel Touch	3x12 reps	rest: 60s
Cross Body Crunch	3x12 reps	rest: 60s
Stability Ball Pull-In	3x12 reps	rest: 60s
Reverse Crunch	3x12 reps	rest: 60s
Weight Plate Russian Twist	3x12 reps	rest: 60s
Scissor Kick	3x12 reps	rest: 60s
Cross-Leg Side Stretch (Supine)	3x12 reps	rest: 60s
Dumbbell Side Bend	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
	3x12 reps	rest: 60s
Camel Pose	3x12 reps	rest: 60s
Table Pose	3x12 reps	rest: 60s
	3x12 reps	rest: 60s

Shoulders and Legs 18 exercises, 2 hrs 12 mins

Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Cable Deltoid Raise	3x12 reps	rest: 60s
Cable Internal Rotation	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Cable Rope Row to Neck	3x12 reps	rest: 60s
Dumbbell Front Incline Raise	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x12 reps	rest: 60s
Machine Hip Abduction	3x12 reps	rest: 60s
Machine Hip Adduction	3x12 reps	rest: 60s
Dumbbell Seated Alternating Arnold Press	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 60s
Dumbbell Upright Row	3x12 reps	rest: 60s
Mountain Climber	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Cable External Rotation	3x12 reps	rest: 60s