Firefighters Size and Strength Workout

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RATING: 99 (FROM 2 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workout is designed to help individuals gain size and strength.

BACK 6 exercises, 48 mins

Machine Assisted Pull-Up	4x8 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x12 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Machine Reverse Fly	4x8 reps	rest: 60s

CHEST 9 exercises, 39 mins

Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Decline Bench Press	4x8 reps	rest: 60s
Dumbbell Bench Press	1x8 reps	rest: 10s
Dumbbell Fly	1x8 reps	rest: 10s
Dumbbell Bench Press	1x8 reps	rest: 10s
Dumbbell Fly	1x8 reps	rest: 10s
Dumbbell Bench Press	1x8 reps	rest: 10s
Dumbbell Fly	1x8 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s

REST 0 exercises, 0 min

LEGS 7 exercises, 1 hr 6 mins

SHOULDERS 9 exercises, 38 mins

Dumbbell Front Raise	1x8 reps	rest: 5s
Smith Machine Shrug	1x8 reps	rest: 5s
Dumbbell Front Raise	1x8 reps	rest: 5s
Smith Machine Shrug	1x8 reps	rest: 5s
Dumbbell Front Raise	1x8 reps	rest: 5s
Smith Machine Shrug	1x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Dumbbell Reverse Fly (Prone)	4x12 reps	rest: 60s
Dumbbell Lateral Raise	2x15 reps	rest: 60s

ARMS 9 exercises, 1 hr 11 mins

Dumbbell Preacher Curl	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Cable Standing Curl	3x21 reps	rest: 60s
Machine Assisted Dip	4x10 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 60s
Tricep Push-Up	4x10 reps	rest: 60s