Stfrancisboxer

Nov 19th 2018

TRY IT OUT

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Wendler boring but big

DOWNLOADS/VIEWS: 2/1999

RATING: 36 (FROM 3 JEFIT MEMBERS)

4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Boring but big with help of Mo

Upper A 19 exercises, 2 hrs 36 mins

Barbell Bench Press	6x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Alternating Lateral Raise	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Seated Curl	3x10 reps	rest: 60s
Cable Seated Row	5x12 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Military Press (Seated)	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Cable Cross-Over	5x12 reps	rest: 60s
Leverage Incline Chest Press	5x10 reps	rest: 60s
Barbell Military Press	5x10 reps	rest: 60s
Machine Seated Row	3x12 reps	rest: 60s

lower A Quad dominant 9 exercises, 1 hr 26 mins

Upper B 16 exercises, 2 hrs 11 mins

Barbell Military Press	6x10 reps	rest: 60s
Dumbbell Incline Bench Row	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Cable Rope Deltoid Row	3x20 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	3x12 reps	rest: 60s
Barbell Military Press (Seated)	3x10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Leverage Machine Iso Row	5x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s

lower B 8 exercises, 1 hr 21 mins

upper C 13 exercises, 1 hr 32 mins

Barbell Deadlift	3x5 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Barbell Rear Tricep Extension	3x12 reps	rest: 60s
	3x15 reps	rest: 60s
Cable Rope Hammer Curl	3x12 reps	rest: 60s
	3x10 reps	rest: 60s
Cable One-Arm Preacher Curl	3x10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s

optional Cardio Legs 6 exercises, 46 mins