Bigger Leaner Stronger 3 day Split

DOWNLOADS/VIEWS: 1532/104492

RATING: 66 (FROM 460 JEFIT MEMBERS)

2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout Taken From Mike Matthews Bigger, Leaner, Stronger. Worked it down to a 3 day split with Abs everyday.

Cardio to be done 2-3 times a week or more depending on personal goals.

The link to his book if you want more information.

http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG/ref=sr_1_1?ie=UTF8&qid=1389024482&sr=8-1&keywords=bigger+leaner+stronger

Monday
Wednesday
Friday

chest triceps 10 exercises, 1 hr 18 mins

Barbell Bench Press	3x8 reps	rest: 90s
Barbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Barbell Close Grip Bench Press	3x8 reps	rest: 90s
Barbell Lying Triceps Extension	3x8 reps	rest: 90s
Chest Dip	3x8 reps	rest: 90s
Cable Crunch	3x8 reps	rest: 90s
Knee Hip Raise On Parallel Bars	3x8 reps	rest: 90s
Air Bike	3x8 reps	rest: 90s
Ab Crunch Machine	3x8 reps	rest: 90s

back biceps 9 exercises, 59 mins

Barbell Deadlift	3x6 reps	rest: 90s
Barbell Bent Over Row	3x6 reps	rest: 90s
Pull Ups	3x6 reps	rest: 90s
Barbell Curl	3x6 reps	rest: 90s
Dumbbell Bicep Curl	3x6 reps	rest: 90s
Cable Crunch	3x12 reps	rest: 90s
Knee Hip Raise On Parallel Bars	3x12 reps	rest: 0s
Air Bike	3x12 reps	rest: 0s
Ab Crunch Machine	3x12 reps	rest: 60s

legs shoulders 9 exercises, 1 hr 1 min

Barbell Squat	3x6 reps	rest: 90s
Leg Press	3x6 reps	rest: 90s
Barbell Romanian Deadlift	3x6 reps	rest: 90s
Barbell Seated Press	3x6 reps	rest: 90s
Dumbbell Lateral Raise	3x6 reps	rest: 90s
Dumbbell Bent Over Reverse Fly	3x6 reps	rest: 90s
Cable Crunch	3x12 reps	rest: 90s
Knee Hip Raise On Parallel Bars	3x12 reps	rest: 0s
Air Bike	3x12 reps	rest: 0s