Olympic Lifts + Bulk

DOWNLOADS/VIEWS: 4/1965

RATING: 24 (FROM 5 JEFIT MEMBERS)

4 DAYS - Sport Specific - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Focuses on The Olympic Lifts and adds some exercises at the end for gains

Mo - Chest 6 exercises, 46 mins

Barbell Bench Press	3x5 reps	rest: 120s
Dumbbell Incline Bench Press	3x5 reps	rest: 90s
Machine Fly	3x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Cable Shoulder Extension	3x5 reps	rest: 60s
	8x3 reps	rest: 45s

Di - Clean and Jerk 5 exercises, 53 mins

Barbell Clean and Jerk	5x3 reps	rest: 120s
Barbell Military Press	3x5 reps	rest: 90s
Barbell Front Squat	3x12 reps	rest: 120s
Machine Seated Calf Raise	3x12 reps	rest: 90s
Barbell Power Clean from Blocks	5x5 reps	rest: 90s

Mi - Off and Arms 4 exercises, 26 mins

Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s

Do - Snatch 5 exercises, 49 mins

Thursday - Swim 0 exercises, 0 min

Sa - Back 6 exercises, 51 mins