Henny2

Mar 6th 2014

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RATING: 73 (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

Arms 12 exercises, 1 hr 20 mins

EZ Bar Curl	4x12 reps	rest: 30s
Dumbbell Alternate Bicep Curl	4x12 reps	rest: 30s
Dumbbell One Arm Preacher Curl	3x12 reps	rest: 30s
Dumbbell Hammer Curls	3x12 reps	rest: 30s
Cable Rope Triceps Pushdown	4x10 reps	rest: 30s
Barbell Lying Triceps Extension	4x10 reps	rest: 30s
Dip Machine	3x10 reps	rest: 30s
Cable One Arm Tricep Pushdown	3x10 reps	rest: 30s
Dumbbell Front Raise	3x15 reps	rest: 30s
Dumbbell Lateral Raise	3x15 reps	rest: 30s
Dumbbell Bent Over Delt Raise	3x15 reps	rest: 30s
Dumbbell Standing Press	3x15 reps	rest: 30s

Back 7 exercises, 40 mins

Wide Grip Lat Pulldown	4x8 reps	rest: 30s
Close Grip Reverse Lat Pull Down	3x8 reps	rest: 30s
Barbell Bent Over Row	3x8 reps	rest: 30s
Dumbbell One Arm Row	3x8 reps	rest: 30s
Cable Seated Row	3x8 reps	rest: 30s
Dumbbell Straight Arm Pullover	3x15 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 30s

Legs and Calves 9 exercises, 1 hr 25 mins

Chest 7 exercises, 48 mins

Barbell Incline Bench Press	4x8 reps	rest: 30s
Barbell Bench Press	5x6 reps	rest: 30s
Dumbbell Incline Bench Press	4x10 reps	rest: 30s
Dumbbell Fly	4x12 reps	rest: 30s
Leverage Incline Chest Press	5x10 reps	rest: 30s
Cable Cross Over	3x10 reps	rest: 30s
Cable Lower Chest Raise	3x10 reps	rest: 30s

Shoulders 6 exercises, 40 mins

Dumbbell Arnold Press	4x12 reps	rest: 30s
Dumbbell Lateral Raise	3x12 reps	rest: 30s
Dumbbell Front Raise	3x10 reps	rest: 30s
Dumbbell Lying Rear Delt Raise	4x6 reps	rest: 30s
Machine Reverse Flyes	4x10 reps	rest: 30s
Dumbbell Shoulder Shrug	4x20 reps	rest: 30s