averyfro

Sep 27th 2018

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Killmonger Workout

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Pull & Posterior 6 exercises, 38 mins

Barbell Deadlift	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Barbell Rocking Standing Calf Raise	3x8 reps	rest: 60s
Barbell Seated Calf Raise	3x8 reps	rest: 60s

Rest & Abs 5 exercises, 29 mins

Sit-Up	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s
Flutter Kick	3x8 reps	rest: 60s

Chest, Shoulders, and Triceps 7 exercises, 47 mins

Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	2x8 reps	rest: 60s

Legs & Core 9 exercises, 58 mins

Barbell Deep Squat	4x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s
Barbell Seated Calf Raise	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s

Back & Biceps 7 exercises, 47 mins

Machine Lat Pulldown	3x8 reps	rest: 60s
T Bar Row	4x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s

Rest & Abs 5 exercises, 29 mins

Sit-Up	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s
Cross Body Crunch	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s

Chest, Shoulder, Triceps 6 exercises, 38 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Clap Push-Up	3x8 reps	rest: 60s
Dumbbell Deep Push-Up	3x8 reps	rest: 60s
Cable Rope Lat Pulldown	3x8 reps	rest: 60s