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Mar 18th 2019

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Jay's Summer ready body

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Tricepts Monday 7 exercises, 47 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s

Tuesday Cardio 1 exercises, 1 hr 1 min

1x0 reps

rest: 60s

Leg Day Wednesday 9 exercises, 55 mins

Back and Bicepts Thursday 16 exercises, 1 hr 32 mins

Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Incline Bench Row	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s
Rear Pull-Up (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x8 reps	rest: 60s
Superman	3x8 reps	rest: 30s
Dumbbell Spider Curl	3x8 reps	rest: 60s
Dumbbell Rotational Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl (Stability Ball)	3x8 reps	rest: 60s
Pull-Up (Hammer Grip)	3x8 reps	rest: 60s
Hip Stretch	2x8 reps	rest: 60s
Back Stretch	2x8 reps	rest: 60s
Cat Stretch	2x8 reps	rest: 60s
Low Back Chair Stretch	2x8 reps	rest: 60s
	2x8 reps	rest: 60s

Stretch Friday 10 exercises, 57 mins