Modern Bulk 2017

DOWNLOADS/VIEWS: 175/7647

RATING: 97 (FROM 11 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

On this routine you will be able to hit indirectly each muscle twice a weak with mixing some exercises.

on 1st day you will work you Chest and your Trapz
on 2nd day you will work Quads, lower legs and Biceps
on 3rd day you will work Delts, triceps and forearms
on 4th day you will work Back and Hamstrings

**The other 3 days will be rest days for your recovery

Day 1
Day 4
Day 3
Day 2

Chest and Trapz 6 exercises, 42 mins

Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Pullover	2x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x8 reps	rest: 60s

Legs and biceps 8 exercises, 54 mins

Barbell Squat	4x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Calf Press On Leg Press	4x8 reps	rest: 60s
Machine Seated Calf Raise	2x10 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	2x10 reps	rest: 60s

Delts and triceps and forearms 9 exercises, 59 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x8 reps	rest: 60s
Dumbbell Front Incline Raise	2x10 reps	rest: 60s
Cable Front Raise	2x10 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	2x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	4x8 reps	rest: 60s

Back and hamstring 6 exercises, 40 mins

Barbell Deadlift	4x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Seated Row	2x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s