Tomyossowski

Feb 11th 2014

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BEAST MODE - The Rock

DOWNLOADS/VIEWS: 54/2271

RATING: 63 (FROM 2 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

... turn you into The Rock!

Chest / Back 7 exercises, 42 mins

Dumbbell Bench Press	4x10 reps	rest: 0s
Barbell Bent-Over Row (Reverse Grip)	4x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 0s
Machine Seated Row	3x10 reps	rest: 60s
Cable Incline Fly	3x10 reps	rest: 0s
Cable Reverse Fly	3x10 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s

Bicep / Tricep 8 exercises, 48 mins

EZ Bar Curl	4x10 reps	rest: 0s
Weighted Tricep Dip	4x10 reps	rest: 60s
Dumbbell Seated Hammer Curl	3x10 reps	rest: 0s
EZ Bar Decline Tricep Extension	3x10 reps	rest: 60s
Dumbbell Inner Bicep Curl	3x10 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
EZ Bar Seated Curl (Close Grip)	3x10 reps	rest: 0s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 60s

Abs 11 exercises, 54 mins

Legs / Shoulders 8 exercises, 47 mins

Barbell Deep Squat	4x10 reps	rest: 0s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Barbell Lunge	3x10 reps	rest: 0s
Barbell Upright Row	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 0s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 0s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s

Back / Chest 7 exercises, 45 mins

Barbell Deadlift	4x10 reps	rest: 0s
Dumbbell Pullover	4x10 reps	rest: 60s
Barbell Row	3x10 reps	rest: 0s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 0s
Smith Machine Decline Bench Press (Close Grip)	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s