Road to FIBO

DOWNLOADS/VIEWS: 1/724

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Benen/Buik 13 exercises, 1 hr 24 mins

Barbell Squat	3x12 reps	rest: 30s
Machine Single-Leg Press	3x8 reps	rest: 60s
Smith Machine Split Squat	3x12 reps	rest: 30s
Barbell Hip Thrust	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Glute Kickback	3x12 reps	rest: 30s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Abdominal Pendulum	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Cable Rotation (Stability Ball)	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Weight Plate Rotation	3x12 reps	rest: 60s

Rug/Schouders 10 exercises, 1 hr 8 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Barbell Row	3x12 reps	rest: 60s
Machine Assisted Pull-Up	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 30s
Back Hyperextension	3x12 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Machine Deltoid Raise	3x8 reps	rest: 60s