4 Day Whole Body Strength Training

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RATING: 67 (FROM 21 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, Shoulders, Back 8 exercises, 35 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 35s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 35s
Dumbbell Fly	4x12,10,8,6 reps	rest: 35s
Barbell Military Press	4x12,10,8,6 reps	rest: 35s
Dumbbell Seated Arnold Press	4x12,10,8,6 reps	rest: 35s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 35s
Dumbbell External Rotation	3x8 reps	rest: 0s
	3x20 reps	rest: 35s

Biceps, Triceps, Forearms, Abs 8 exercises, 47 mins

Barbell Preacher Curl	4x12,10,8,6 reps	rest: 35s
Dumbbell Bicep Curl	4x12,10,8,6 reps	rest: 35s
Dumbbell Hammer Curl	4x12,10,8,6 reps	rest: 35s
Bench Dip	4x12 reps	rest: 35s
Cable Shoulder Extension	4x12,10,8,6 reps	rest: 35s
Barbell Reverse Curl	4x12 reps	rest: 35s
Barbell Kneeling Wrist Curl (Palms Down)	4x12 reps	rest: 35s
Cable Pallof Press with Rotation	4x12 reps	rest: 35s

Cardio 0 exercises, 0 min

Back, Chest 6 exercises, 32 mins

Legs, Calves, Abs 9 exercises, 1 hr 10 mins