Beach 2013

DOWNLOADS/VIEWS: 386/13534

RATING: 77 (FROM 45 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This schedule, I would recomend to get a nice body for the summer! I've done it myself to get a comprehensively trained body.

Chest 6 exercises, 48 mins

Barbell Bench Press	4x8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Decline Bench Press	4x8 reps	rest: 60s
Straight Arm Dumbbell Pullover	3x12 reps	rest: 60s
Dumbbell Hammer Grip Incline Bench Press	3x12 reps	rest: 60s
Weighted Tricep Dips	3x8 reps	rest: 60s

Back/Traps 6 exercises, 56 mins

Delts/Abs 12 exercises, 2 hrs 13 mins

Push Press Behind The Neck	3x8 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Front Plate Raise	4x10 reps	rest: 60s
Dumbbell Front Raise	4x10 reps	rest: 60s
Dumbbell Bent Over Delt Raise	4x10 reps	rest: 60s
Reverse Flyes	4x12 reps	rest: 60s
Weighted Sit Up With Bands	4x40 reps	rest: 60s
Hanging Leg Raise	4x40 reps	rest: 60s
Side Bend	4x40 reps	rest: 60s
Oblique Crunches	4x40 reps	rest: 60s
Sit Up on Exercise Ball with Medicine Ball	3x8 reps	rest: 60s

Triceps/Biceps 8 exercises, 1 hr 11 mins

Barbell Close Grip Bench Press	4x8 reps	rest: 60s
Cable Triceps Pushdown	4x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x10 reps	rest: 60s
Tricep Dumbbell Kickback	4x12 reps	rest: 60s
EZ-Bar Curl	4x8 reps	rest: 60s
Barbell Wide Grip Standing Biceps Curl	4x8 reps	rest: 60s
Hammer Curls	4x8 reps	rest: 60s
Dumbbell Concentration Curls	4x12 reps	rest: 60s

Legs/Abs 14 exercises, 2 hrs 38 mins