IW Intermediate Full Body Bulking and Strength

OneTex

Jun 3rd 2019

TRY IT OUT

DOWNLOAD

IW Intermediate Full Body Bulking and Strength

DOWNLOADS/VIEWS: 10/1947

RATING: 93 (FROM 1 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Right after I moved to Florida I started working out Jan 10, 2018. I’ve lost 40 pounds, completely changed my diet, began using a high protein drink and gained a lot of strength in the few first months. I revved up my routine 8 months ago and have seen some gains in mass, although not enough, even with a 3-day per week workout routine. I’ve stepped up my intermediate workout and began using heavier weights, now focusing more on targeted muscle groups. I always mix in cardio at the end of my workouts. I'm always trying to find exercises that work best.

Monday
Wednesday
Friday

Chest / Triceps / Biceps 22 exercises, 3 hrs 27 mins

Barbell Bench Press	5x10 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Smith Machine Bicep Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

Shoulders / Legs 20 exercises, 3 hrs 5 mins

Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Smith Machine Deadlift	3x8 reps	rest: 60s
Smith Machine Bent-Over Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Smith Machine Front Squat	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Dumbbell Reverse Concentration Curl	3x8 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x8 reps	rest: 60s

Chest / Triceps / Biceps 22 exercises, 3 hrs 18 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Smith Machine Bicep Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Hanging Knee Raise	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Treadmill Running	3x8 reps	rest: 60s