Autumn 2014 - Bulk / Split 3 Days

DOWNLOADS/VIEWS: 72/1916

RATING: 65 (FROM 3 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Back 8 exercises, 1 hr 17 mins

Shoulders and Legs 10 exercises, 1 hr 29 mins

Elliptical Training	0x0 reps	rest: 10s
Cable External Rotation	3x6 reps	rest: 60s
Cable Internal Rotation	3x6 reps	rest: 60s
Dumbbell Alternating Lateral Raise	5x8 reps	rest: 60s
Dumbbell Alternating Shoulder Press	5x6 reps	rest: 60s
Dumbbell Cuban Press	5x6 reps	rest: 60s
Machine Single-Leg Press	5x6 reps	rest: 60s
Machine Calf Press	5x6 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Walking	0x0 reps	rest: 10s

Core and Arms 9 exercises, 2 hrs 59 mins

Elliptical Training	0x0 reps	rest: 60s
Crunch	3x10 reps	rest: 60s
Plank	1x8 reps	rest: 60s
Dumbbell Concentration Curl	5x6 reps	rest: 60s
Dumbbell Zottman Curl	5x6 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	5x6 reps	rest: 60s
Dumbbell Rotational Bench Press	5x6 reps	rest: 60s
Dumbbell Alternating Reverse Curl	5x6 reps	rest: 60s
Walking	0x0 reps	rest: 60s