beckham007

Sep 10th 2015

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4 Day Bulking Routine

DOWNLOADS/VIEWS: 78/11515

RATING: 78 (FROM 28 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Back and Biceps #1 13 exercises, 1 hr 25 mins

Back and Biceps #2 13 exercises, 1 hr 25 mins

Pull-Up	4x12 reps	rest: 30s
Barbell Bent-Over Row (Reverse Grip)	5x10 reps	rest: 30s
Dumbbell One-Arm Row	5x10 reps	rest: 0s
	5x10 reps	rest: 30s
Dumbbell Incline Bench Row	4x10 reps	rest: 0s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 30s
Cable Shoulder Extension	4x10 reps	rest: 0s
	4x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 0s
Dumbbell One-Arm Preacher Curl	4x10 reps	rest: 30s
Dumbbell Concentration Curl	4x10 reps	rest: 0s
Dumbbell One-Arm Preacher Hammer Curl	4x10 reps	rest: 30s
Barbell Curl (Close Grip)	4x10 reps	rest: 30s

Back and Biceps #3 10 exercises, 1 hr 9 mins

Weighted Pull-Up	5x10 reps	rest: 30s
Barbell One-Arm Row	5x10 reps	rest: 30s
Barbell Row	5x10 reps	rest: 30s
Cable Seated Row	4x10 reps	rest: 0s
Cable V Bar Pulldown	4x10 reps	rest: 30s
	4x10 reps	rest: 0s
Leverage Machine Iso Row	4x10 reps	rest: 30s
EZ Bar Preacher Curl (Close Grip)	4x10 reps	rest: 30s
Dumbbell One-Arm Preacher Curl	4x10 reps	rest: 30s
EZ Bar Curl	4x10 reps	rest: 30s

Chest and Triceps #1 12 exercises, 1 hr 25 mins

Push-Up	4x25 reps	rest: 30s
Barbell Bench Press	5x10 reps	rest: 40s
Barbell Incline Bench Press	4x10 reps	rest: 40s
Barbell Decline Bench Press	4x10 reps	rest: 40s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 0s
Machine Fly	4x10 reps	rest: 40s
Dip	5x15 reps	rest: 0s
Cable Tricep Pushdown (Rope)	5x12 reps	rest: 30s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 30s
Machine Tricep Extension	4x10 reps	rest: 0s
Cable Tricep Kickback	4x10 reps	rest: 30s

Chest and Triceps #2 15 exercises, 1 hr 40 mins

Push-Up	4x25 reps	rest: 30s
Dumbbell Bench Press	5x10 reps	rest: 40s
Dumbbell Incline Bench Press	4x10 reps	rest: 40s
Dumbbell Decline Press	4x10 reps	rest: 40s
Dumbbell Pullover	3x10 reps	rest: 0s
Dumbbell Fly	3x10 reps	rest: 30s
Machine Bench Press	4x12 reps	rest: 0s
Machine Inner Chest Press	4x12 reps	rest: 30s
Cable Cross-Over	3x10 reps	rest: 0s
Cable Mid Chest Crossover	3x10 reps	rest: 0s
Cable Lower Chest Raise	3x10 reps	rest: 40s
Weighted Tricep Dip	4x10 reps	rest: 40s
Dumbbell Seated Tricep Press	4x10 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 30s
EZ Bar Tricep Extension (Close Grip)	4x10 reps	rest: 30s

Chest and Triceps #3 11 exercises, 1 hr 12 mins

Smith Machine Bench Press	5x10 reps	rest: 30s
Smith Machine Incline Bench Press	5x10 reps	rest: 30s
Smith Machine Decline Bench Press	4x10 reps	rest: 30s
Dumbbell Fly	4x10 reps	rest: 0s
Barbell Reverse Bench Press (Wide Grip)	4x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 0s
Cable One-Arm Tricep Pushdown	4x10 reps	rest: 30s
Cable One-Arm Tricep Extension	4x10 reps	rest: 0s
Cable Tricep Kickback (Reverse Grip)	4x10 reps	rest: 30s
Tricep Push-Up	4x10 reps	rest: 0s
	4x10 reps	rest: 30s

Legs #1 8 exercises, 59 mins

Bodyweight Lunge	1x60 reps	rest: 30s
Machine Leg Press	5x10 reps	rest: 0s
Machine Seated Calf Raise	5x20 reps	rest: 40s
Hack Squat	5x10 reps	rest: 0s
Dumbbell Walking Lunge	5x10 reps	rest: 40s
Barbell Squat to Shoulder Press	4x10 reps	rest: 30s
Machine Hip Abduction	5x10 reps	rest: 0s
Machine Hip Adduction	5x10 reps	rest: 30s

Legs #2 9 exercises, 1 hr 8 mins

Legs #3 8 exercises, 1 hr 0 min

Bodyweight Lunge	1x60 reps	rest: 20s
Barbell Lunge	4x10 reps	rest: 40s
Barbell Bench Squat	4x10 reps	rest: 0s
Dumbbell Seated Single-Leg Calf Raise	4x20 reps	rest: 30s
Dumbbell Plie Squat	4x15 reps	rest: 0s
Calf Press On Leg Press	4x25 reps	rest: 30s
Hack Squat	4x12 reps	rest: 0s
Kettlebell One-Arm Swing	4x15 reps	rest: 30s

Shoulders and Arms #1 14 exercises, 1 hr 27 mins

Barbell Shoulder Press	5x10 reps	rest: 40s
Barbell Shrug	3x15 reps	rest: 0s
Barbell Behind the Back Shrug	3x15 reps	rest: 30s
Machine Shoulder Press	4x10 reps	rest: 0s
Cable Rope Face Pull	4x12 reps	rest: 30s
Barbell Military Press	4x10 reps	rest: 0s
Weight Plate Front Raise	4x10 reps	rest: 30s
Barbell Upright Row	4x10 reps	rest: 30s
Cable Dual Overhead Curl	4x10 reps	rest: 0s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 30s
Cable Rope Hammer Curl	4x10 reps	rest: 0s
Bench Dip	4x20 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 0s
Dumbbell Tricep Extension	4x10 reps	rest: 30s

Shoulders and arms #2 13 exercises, 1 hr 22 mins

Dumbbell Seated Shoulder Press	5x10 reps	rest: 30s
Dumbbell Front Raise	4x10 reps	rest: 0s
Dumbbell Lateral Raise	4x10 reps	rest: 30s
Cable One-Arm Lateral Raise	4x10 reps	rest: 0s
Dumbbell Seated Bent-Over Reverse Fly	4x10 reps	rest: 30s
Dumbbell Seated Alternating Arnold Press	4x10 reps	rest: 0s
Dumbbell Shoulder Shrug	4x10 reps	rest: 30s
Barbell Spider Curl	4x10 reps	rest: 0s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 30s
Dumbbell Incline Curl	4x10 reps	rest: 0s
Cable One-Arm Tricep Extension	4x10 reps	rest: 30s
Dumbbell One-Arm Incline Curl	4x10 reps	rest: 0s
Dumbbell One-Arm Tricep Extension	4x10 reps	rest: 30s