DejaStrong

DOWNLOADS/VIEWS: 10/1130

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full body workout. The squat and deadlift shouldn't be taken untill failure. Do the rows with the body close to the body. Take chest, back and arms till failure, in all the sets. The linked exercises should be done immediately after one another, without resting. Do the shoulders exercises in a slow pace, 2 secs of push, hold 1 sec, 2 secs pull. Go heavy, but control the weight, DON'T use momentum to ease the exercise.

Monday
Wednesday
Friday

Monday crush 7 exercises, 50 mins

Barbell Deadlift	3x13 reps	rest: 45s
Dumbbell Walking Lunge	3x13 reps	rest: 45s
Machine Lat Pulldown	3x13 reps	rest: 45s
Cable Rope Face Pull	3x13 reps	rest: 45s
Dumbbell Bench Press	3x13 reps	rest: 45s
Dumbbell Tricep Extension (Supine)	3x13 reps	rest: 45s
Barbell Curl	3x13 reps	rest: 45s

Grind those guns 8 exercises, 50 mins

Barbell Squat	3x13 reps	rest: 45s
Barbell Bent-Over Row	3x13 reps	rest: 45s
Dumbbell Reverse Fly with External Rotation	3x10 reps	rest: 30s
Cable Cross-Over	3x10 reps	rest: 30s
Dip	3x10 reps	rest: 45s
Dumbbell Incline Curl	3x10 reps	rest: 45s
Cable Reverse Curl	3x13 reps	rest: 30s
Hanging Leg Raise	3x10 reps	rest: 45s

Back in back 9 exercises, 54 mins

Barbell Stiff-Leg Deadlift	3x13 reps	rest: 45s
Back Hyperextension	3x13 reps	rest: 30s
Machine Calf Raise	3x15 reps	rest: 45s
Cable Lower Chest Raise	3x10 reps	rest: 30s
Push-Up	3x13 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 0s
Cable Seated Row	3x10 reps	rest: 60s
Cable Shoulder Extension	3x13 reps	rest: 30s
Dumbbell Side Bend	3x8 reps	rest: 60s