Vojo9123

Apr 17th 2019

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Animal Rage !!!

DOWNLOADS/VIEWS: 22/3738

RATING: 89 (FROM 10 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest/Quads/Abs 11 exercises, 1 hr 47 mins

Barbell Squat	8x8 reps	rest: 45s
Barbell Squat with Narrow Stance	5x8 reps	rest: 45s
Kettlebell Goblet Squat	4x8 reps	rest: 45s
Dumbbell Plie Squat	4x8 reps	rest: 1s
Sissy Squat	4x8 reps	rest: 45s
Dumbbell Bench Press	5x8 reps	rest: 45s
Dumbbell Incline Bench Press	6x8 reps	rest: 45s
Dumbbell Fly	4x8 reps	rest: 45s
Dumbbell Pullover	4x8 reps	rest: 1s
Push-Up	4x8 reps	rest: 45s
	1x500 reps	rest: 45s

Back/Hamstring/Calves/Abs 12 exercises, 1 hr 49 mins

Traps/Arms/Glutes 14 exercises, 1 hr 7 mins

Barbell Shrug	6x8 reps	rest: 45s
Dumbbell Shoulder Shrug	4x8 reps	rest: 45s
EZ Bar Decline Close Grip Skull Crusher	4x8,6,4,4 reps	rest: 1s
Dumbbell Bicep Curl	4x8,6,4,4 reps	rest: 45s
Cable Tricep Pushdown (Rope)	4x10,8,6,4 reps	rest: 1s
Cable Rope Hammer Curl	4x10,8,6,4 reps	rest: 45s
Barbell Spider Curl	4x12,10,8,6 reps	rest: 1s
Machine Dip	4x12,10,8,6 reps	rest: 45s
Barbell Kneeling Wrist Curl (Palms Up)	4x12,10,8,6 reps	rest: 1s
Barbell Kneeling Wrist Curl (Palms Down)	4x12,10,8,6 reps	rest: 45s
Barbell Glute Bridge	4x8 reps	rest: 45s
Barbell Kneeling Squat	4x8 reps	rest: 45s
Bridge	4x8 reps	rest: 1s
Glute Kickback	4x8 reps	rest: 45s

Chest/Quads/Abs 8 exercises, 1 hr 27 mins

Hack Squat	6x8 reps	rest: 45s
Machine Leg Press	6x8 reps	rest: 45s
Machine Leg Extension	4x8 reps	rest: 45s
Dumbbell Incline Bench Press	6x8 reps	rest: 45s
Dumbbell Bench Press	4x8 reps	rest: 45s
Dumbbell Fly	4x8 reps	rest: 45s
Cable Cross-Over	4x8 reps	rest: 45s
	1x500 reps	rest: 45s

Back/Arms/Calves/Abs 17 exercises, 2 hrs 0 min

Cable V Bar Pulldown	4x8 reps	rest: 45s
Cable Shoulder Extension	4x8 reps	rest: 45s
T Bar Row	4x8 reps	rest: 45s
Machine Seated Row	4x8 reps	rest: 45s
Leverage Machine Iso Row	4x8 reps	rest: 45s
Cable One-Arm Tricep Extension	4x8 reps	rest: 1s
Preacher Curl Machine	4x8 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	4x8 reps	rest: 1s
Dumbbell Hammer Curl	4x8 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 1s
Cable Seated Curl	4x8 reps	rest: 45s
EZ Bar Tricep Extension	4x8 reps	rest: 45s
Donkey Calf Raise	2x8 reps	rest: 45s
Machine Seated Calf Raise	2x8 reps	rest: 45s
Calf Press On Leg Press	2x8 reps	rest: 45s
Machine Calf Raise	2x8 reps	rest: 45s
	1x500 reps	rest: 45s