December 2018

DOWNLOADS/VIEWS: 0/343

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

Chest & Triceps 8 exercises, 1 hr 16 mins

Barbell Bench Press	4x7 reps	rest: 90s
Barbell Bench Press	4x6 reps	rest: 90s
Barbell Incline Bench Press	4x6 reps	rest: 90s
Dumbbell Pullover	4x6 reps	rest: 90s
Barbell Seated Tricep Extension	4x6 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x6 reps	rest: 90s
Bench Dip	4x6 reps	rest: 90s
Plank	4x6 reps	rest: 90s

Back & Biceps 9 exercises, 1 hr 25 mins

Barbell Deadlift	4x7 reps	rest: 90s
Barbell Deadlift	4x6 reps	rest: 90s
Barbell Pullover	4x6 reps	rest: 90s
Back Hyperextension	4x6 reps	rest: 90s
Cable Seated Row	4x6 reps	rest: 90s
Barbell Curl	4x6 reps	rest: 90s
Dumbbell Alternating Bicep Curl	4x6 reps	rest: 90s
Cable Bicep Curl (Close Grip)	4x6 reps	rest: 90s
Plank	3x10 reps	rest: 90s

Upper legs and Chest 8 exercises, 1 hr 17 mins

Barbell Deep Squat	4x7 reps	rest: 90s
Barbell Deep Squat	4x6 reps	rest: 90s
Dumbbell Lunge	4x6 reps	rest: 90s
Machine Leg Extension	4x6 reps	rest: 90s
Dumbbell Bench Press	4x6 reps	rest: 90s
Dumbbell Incline Bench Press	4x6 reps	rest: 90s
Dumbbell Fly	4x6 reps	rest: 90s
Air Bike	3x10 reps	rest: 90s

Shoulder, Lower legs & Biceps 9 exercises, 1 hr 23 mins

Barbell Shoulder Press	4x7 reps	rest: 90s
Barbell Shoulder Press	4x6 reps	rest: 90s
Dumbbell Lateral Raise	4x6 reps	rest: 90s
Dumbbell Incline Curl	4x6 reps	rest: 90s
Dumbbell Alternating Hammer Curl	4x6 reps	rest: 90s
Wrist Roller	4x6 reps	rest: 90s
Calf Raise On A Dumbbell	4x6 reps	rest: 90s
Barbell Seated Calf Raise	4x6 reps	rest: 90s
Air Bike	3x10 reps	rest: 90s