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God Deliverance

alexwitt

Jun 11th 2019

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God Deliverance

DOWNLOADS/VIEWS: 0/1218

RATING: 99 (FROM 1 JEFIT MEMBERS)

6 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper Body 19 exercises, 2 hrs 5 mins

	Stationary Bike	1x0 reps	rest: 15s
		3x10 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 45s
	Dumbbell Alternating Bicep Curl	3x10 reps	rest: 45s
	Dumbbell Shoulder Press	3x10 reps	rest: 45s
		3x10 reps	rest: 45s
		3x10 reps	rest: 45s
	Cable Shoulder Extension	3x10 reps	rest: 45s
	Machine Deltoid Raise	3x10 reps	rest: 45s
	Machine Inner Chest Press	3x10 reps	rest: 45s
	Machine Incline Chest Press	3x10 reps	rest: 45s
	Leverage Decline Chest Press	3x10 reps	rest: 45s
	Machine Fly	3x10 reps	rest: 45s
	Leverage Incline Chest Press	3x10 reps	rest: 45s
	Leverage Decline Chest Press	3x10 reps	rest: 45s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 45s
	Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 45s
	Machine Lat Pulldown	3x10 reps	rest: 45s
	Machine Ab Crunch	3x10 reps	rest: 45s

Lower Body 13 exercises, 1 hr 39 mins

	Stationary Bike	1x0 reps	rest: 15s
		3x10 reps	rest: 90s
		3x10 reps	rest: 90s
	Cable Deadlift	3x10 reps	rest: 90s
	Calf Press On Leg Press	3x10 reps	rest: 60s
	Machine Leg Press	3x10 reps	rest: 90s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Seated Leg Curl	3x10 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Machine Back Extension	3x10 reps	rest: 60s
	Machine Ab Crunch	3x10 reps	rest: 60s
	Bodyweight Calf Raise	5x10 reps	rest: 30s

Cardio or Rest 16 exercises, 26 mins

		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s

Upper Body 19 exercises, 2 hrs 5 mins

	Stationary Bike	1x0 reps	rest: 15s
		3x10 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 45s
	Dumbbell Alternating Bicep Curl	3x10 reps	rest: 45s
	Dumbbell Shoulder Press	3x10 reps	rest: 45s
		3x10 reps	rest: 45s
		3x10 reps	rest: 45s
	Cable Shoulder Extension	3x10 reps	rest: 45s
	Machine Deltoid Raise	3x10 reps	rest: 45s
	Machine Inner Chest Press	3x10 reps	rest: 45s
	Machine Incline Chest Press	3x10 reps	rest: 45s
	Leverage Decline Chest Press	3x10 reps	rest: 45s
	Machine Fly	3x10 reps	rest: 45s
	Leverage Incline Chest Press	3x10 reps	rest: 45s
	Leverage Decline Chest Press	3x10 reps	rest: 45s
	Machine Lat Pulldown	3x10 reps	rest: 45s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 45s
	Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 45s
	Machine Ab Crunch	3x10 reps	rest: 45s

Lower Body 12 exercises, 1 hr 31 mins

	Stationary Bike	1x0 reps	rest: 15s
		3x10 reps	rest: 90s
		3x10 reps	rest: 90s
	Cable Deadlift	3x10 reps	rest: 90s
	Calf Press On Leg Press	3x10 reps	rest: 60s
	Machine Leg Press	3x10 reps	rest: 90s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Seated Leg Curl	3x10 reps	rest: 60s
		3x10 reps	rest: 60s
		3x10 reps	rest: 30s
	Machine Back Extension	3x10 reps	rest: 60s
	Machine Ab Crunch	3x10 reps	rest: 60s

Cardio or Rest 16 exercises, 26 mins

		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s

Cardio or Rest 16 exercises, 26 mins

		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s
		1x0 reps	rest: 10s
		1x0 reps	rest: 5s

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