5 days Super Series (SS)

DOWNLOADS/VIEWS: 14/1800

RATING: 94 (FROM 1 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Super series added to enforce muscle work in order to gain bulk.
After every set, repeat the exercise till failure using dumbbells on half weight .

Shoulders 6 exercises, 1 hr 27 mins

Barbell Incline Shoulder Raise	8x8 reps	rest: 60s
	8x8 reps	rest: 60s
Barbell Rear Military Press	8x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	8x8 reps	rest: 60s
Machine Reverse Fly	8x8 reps	rest: 60s
Dumbbell Lateral Raise	8x8 reps	rest: 60s

Arms 7 exercises, 1 hr 44 mins

Smith Machine Bicep Curl	8x8 reps	rest: 60s
Preacher Curl Machine	8x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	8x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	8x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	8x8 reps	rest: 60s
Cable One-Arm Tricep Extension	8x8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	8x8 reps	rest: 60s

Legs 8 exercises, 1 hr 43 mins

Chest 7 exercises, 1 hr 33 mins

Dumbbell Incline Bench Press	8x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Push-Up	4x8 reps	rest: 60s
Barbell Decline Bench Press (Reverse Grip)	8x8 reps	rest: 60s
Dumbbell Decline Fly	8x8 reps	rest: 60s
Cable Cross-Over	8x8 reps	rest: 60s
Cable Lower Chest Raise	8x8 reps	rest: 60s

Back 6 exercises, 49 mins

Pull-Up	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 60s
Cable Standing Row	4x8 reps	rest: 60s
Dual Cable Triceps Extension	4x8 reps	rest: 60s