Strength-Endurance Training: Be Stronger... Longer

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RATING: 87 (FROM 3 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Short rest time + Superset as much as you can e.g. Deadlift + Bench Press....
Fast and Furious workout !
I've experimented it for 6 month, and it rocks ! You gain muscle and cardio !!

Monday
Tuesday
Wednesday
Thursday
Friday

Back / Chest / Abs 9 exercises, 44 mins

Barbell Bench Press	3x8 reps	rest: 30s
Barbell Bent-Over Row	3x8 reps	rest: 30s
Dumbbell Incline Bench Press	3x8 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 30s
Dumbbell Incline Fly	3x8 reps	rest: 30s
Cable Seated Row	3x8 reps	rest: 30s
Cross Body Crunch	2x20 reps	rest: 30s
Stability Ball Leg Lift	2x20 reps	rest: 30s
Side Plank	2x20 reps	rest: 30s

Arms / Delto 8 exercises, 46 mins

Barbell Curl	3x8 reps	rest: 30s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 30s
Dumbbell Hammer Curl	3x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 30s
Dumbbell Incline Curl	3x8 reps	rest: 30s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x20 reps	rest: 30s
Dumbbell Lateral Raise	3x20 reps	rest: 30s

Legday / Abs 8 exercises, 46 mins

Barbell Squat	3x8 reps	rest: 30s
Machine Leg Extension	3x8 reps	rest: 30s
Machine Seated Leg Curl	3x8 reps	rest: 30s
Dumbbell Lunge	3x20 reps	rest: 30s
Calf Press On Leg Press	3x20 reps	rest: 30s
Plank	2x8 reps	rest: 30s
Stability Ball Pull-In	2x20 reps	rest: 30s
Abdominal Pendulum	2x20 reps	rest: 30s

Back / Chest / Delto 6 exercises, 48 mins

Barbell Deadlift	3x20 reps	rest: 30s
Dumbbell Bench Press	3x20 reps	rest: 30s
Cable Seated Row	3x20 reps	rest: 30s
Cable Cross-Over	3x20 reps	rest: 30s
Barbell Upright Row	3x20 reps	rest: 30s
Cable Reverse Fly	3x20 reps	rest: 30s

Arms / Abs 7 exercises, 53 mins

Dumbbell One-Arm Tricep Kickback	3x20 reps	rest: 30s
Dumbbell Preacher Curl	3x20 reps	rest: 30s
Dumbbell Hammer Curl	3x20 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x20 reps	rest: 30s
Stability Ball Plank	3x8 reps	rest: 30s
Decline Bench Knee Raise	3x20 reps	rest: 30s
Rotational Crunch	3x20 reps	rest: 30s