tolgasandik

Apr 3rd 2014

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RATING: 53 (FROM 8 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

... 13 exercises, 59 mins

Barbell Tricep Extension (Supine)	3x16,14,12 reps	rest: 60s
Barbell Shoulder Press	3x16,14,12 reps	rest: 60s
Barbell Curl	3x16,14,12 reps	rest: 60s
Barbell Bench Press	3x16,14,12 reps	rest: 60s
Barbell Deadlift	3x16,14,12 reps	rest: 60s
Dumbbell Wrist Curl (Neutral Grip)	3x16,14,12 reps	rest: 60s
Posterior Lower Leg Stretch	1x1 reps	rest: 60s
Barbell Deep Squat	3x16,14,12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x16,14,12 reps	rest: 60s
Dumbbell Shoulder Raise	3x16,14,12 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x16,14,12 reps	rest: 60s
Barbell Incline Bench Press	3x16,14,12 reps	rest: 60s
Bench Rotational Crunch	3x16,14,12 reps	rest: 60s

2 13 exercises, 1 hr 1 min

Barbell Military Press (Seated)	3x16,14,12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x16,14,12 reps	rest: 60s
Smith Machine Incline Bench Press (Reverse Grip)	3x16,14,12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x16,14,12 reps	rest: 60s
Dumbbell Bicep Curl (Reverse Grip)	3x16,14,12 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x16,14,12 reps	rest: 60s
Seated Leg Tuck	3x16,14,12 reps	rest: 60s
Glute Kickback	3x16,14,12 reps	rest: 60s
Machine Leg Extension	3x16,14,12 reps	rest: 60s
Dumbbell Upright Row	3x16,14,12 reps	rest: 60s
Dumbbell Decline Tricep Extension	3x16,14,12 reps	rest: 60s
Dumbbell Around the World	3x16,14,12 reps	rest: 60s
Barbell Preacher Curl	3x16,14,12 reps	rest: 60s

3 13 exercises, 1 hr 1 min

Barbell Decline Pullover	3x16,14,12 reps	rest: 60s
Dumbbell High Curl	3x16,14,12 reps	rest: 60s
Dip	3x16,14,12 reps	rest: 60s
Dumbbell One-Arm Arnold Press	3x16,14,12 reps	rest: 60s
Pull-Up	3x16,14,12 reps	rest: 60s
Abdominal Hip Roll	3x16,14,12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x16,14,12 reps	rest: 60s
Machine Leg Curl (Prone)	3x16,14,12 reps	rest: 60s
Barbell Kneeling Squat	3x16,14,12 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x16,14,12 reps	rest: 60s
Dumbbell Hammer Curl	3x16,14,12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x16,14,12 reps	rest: 60s
Dumbbell See Saw Press	3x16,14,12 reps	rest: 60s

Boot Camp 10 exercises, 57 mins