BULKING PHASE 1

DOWNLOADS/VIEWS: 3/427

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout plan to help gain mass quickly. Split into 3 different phases to help build mass continually, this is the first - which takes one month to complete.

Monday
Thursday
Friday
Tuesday
Wednesday

CHEST AND TRICEPS 6 exercises, 1 hr 0 min

Barbell Bench Press	3x10 reps	rest: 120s
Barbell Incline Bench Press	3x10 reps	rest: 120s
Dumbbell Bench Press	3x10 reps	rest: 120s
Cable Decline Chest Fly	3x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 90s
Cable Rope Overhead Tricep Extension	4x12 reps	rest: 90s

BACK AND BICEPS 6 exercises, 1 hr 6 mins

Barbell Deadlift	4x8 reps	rest: 180s
Dumbbell One-Arm Row	6x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
EZ Bar Curl	4x10 reps	rest: 120s
Dumbbell Incline Curl	3x8 reps	rest: 90s
Preacher Curl Machine	3x15 reps	rest: 60s

CARDIO AND ABS 3 exercises, 15 mins

	1x0 reps	rest: 30s
Leg Raise	3x20 reps	rest: 60s
Plank	2x8 reps	rest: 90s

SHOULDERS 5 exercises, 46 mins

Barbell Military Press	3x8 reps	rest: 150s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 120s
Dumbbell Lateral Raise	3x12 reps	rest: 90s
Dumbbell Shoulder Shrug	2x20 reps	rest: 120s
Cable Reverse Fly	3x12 reps	rest: 60s

LEGS AND ABS 7 exercises, 1 hr 9 mins

Barbell Squat	3x8 reps	rest: 180s
Machine Leg Curl (Prone)	3x12 reps	rest: 120s
Machine Leg Extension	3x12 reps	rest: 120s
Dumbbell Calf Raise	4x20 reps	rest: 90s
Machine Seated Calf Raise	3x20 reps	rest: 90s
Crunch	3x20 reps	rest: 60s
Plank	2x8 reps	rest: 90s