3 Week Multi-angular Cycle for Beginners

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Jan 15th 2014

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3 Week Multi-angular Cycle for Beginners

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RATING: 79 (FROM 78 JEFIT MEMBERS)

5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This meant to be done as a 6 on 1 off. All sets are straight sets. The last set of each exercise is done to muscular failure. If you surpass your guideline reps add 5 pounds next time you do the exercise. If you cannot complete the prescribed number of reps drop your weight by 5 pounds. Keep it simple. Warm up with 10 mins of cardio, and 5 mins of muscle specific pumping, flexing and stretching. Pump (with very light weight) for 20 seconds, flex for 20, and then stretch for 20. Repeat that cycle 5 times for the major muscle group being worked that day. Plateaus should be few and far between provided that you get adequate rest and nutrition.

Chest, Tris, Forearms, Abs 1 5 exercises, 34 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x10 reps	rest: 60s
Barbell Tricep Press (Supine)	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x15 reps	rest: 60s
Side Bridge	2x8 reps	rest: 60s

Traps, Rhoms, Biceps, Forearms, Abs 1 5 exercises, 33 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Barbell Curl (Close Grip)	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x15 reps	rest: 60s
Plank	2x8 reps	rest: 60s

Quads, Calves, Abs 1 5 exercises, 37 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Single-Leg Squat	3x10 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Barbell Standing Calf Raise	3x15 reps	rest: 60s
Dumbbell Side Bend	2x20 reps	rest: 60s

Shoulders, Tris, Forearms, Abs 1 5 exercises, 33 mins

Barbell Military Press (Seated)	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x15 reps	rest: 60s
Crunch	2x20 reps	rest: 60s

Lats, Biceps, Forearms, Abs 1 5 exercises, 34 mins

	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x15 reps	rest: 60s
Oblique Crunch	2x20 reps	rest: 60s

Low Back, Hams, Calves, Abs 1 5 exercises, 35 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Good Morning	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Barbell Standing Calf Raise	3x15 reps	rest: 60s
Sit-Up	2x20 reps	rest: 60s

Chest, Tris, Forearms, Abs 2 5 exercises, 34 mins

Barbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x15 reps	rest: 60s
Side Bridge	2x8 reps	rest: 60s

Traps, Rhoms, Biceps, Forearms, Abs 2 5 exercises, 33 mins

Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x15 reps	rest: 60s
Plank	2x8 reps	rest: 60s

Quads, Calves, Abs 2 5 exercises, 36 mins

Barbell Squat with Narrow Stance	3x8 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Barbell Standing Calf Raise	3x15 reps	rest: 60s
Dumbbell Side Bend	2x20 reps	rest: 60s

Shoulders, Tris, Forearms, Abs 2 5 exercises, 34 mins

Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x15 reps	rest: 60s
Crunch	2x20 reps	rest: 60s

Lats, Biceps, Forearms, Abs 2 5 exercises, 35 mins

Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x15 reps	rest: 60s
Oblique Crunch	2x20 reps	rest: 60s

Low Back, Hams, Calves, Abs 2 5 exercises, 35 mins

Barbell Sumo Deadlift	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Barbell Standing Calf Raise	3x15 reps	rest: 60s
Sit-Up	2x20 reps	rest: 60s

Chest, Tris, Forearms, Abs 3 5 exercises, 34 mins

Weighted Tricep Dip	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x15 reps	rest: 60s
Side Bridge	2x8 reps	rest: 60s

Traps, Rhoms, Biceps, Forearms, Abs 3 5 exercises, 31 mins

Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Upright Row	3x10 reps	rest: 60s
	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x15 reps	rest: 60s
Plank	2x8 reps	rest: 60s

Quads, Calves, Abs 3 5 exercises, 36 mins

Barbell Squat (Wide Stance)	3x8 reps	rest: 60s
Barbell Front Squat	3x10 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Barbell Standing Calf Raise	3x15 reps	rest: 60s
Dumbbell Side Bend	2x20 reps	rest: 60s

Shoulders, Tris, Forearms, Abs 3 5 exercises, 34 mins

Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Front Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x15 reps	rest: 60s
Crunch	2x20 reps	rest: 60s

Lats, Biceps, Forearms, Abs 3 5 exercises, 34 mins

Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x15 reps	rest: 60s
Oblique Crunch	2x20 reps	rest: 60s

Low Back, Hams, Calves, Abs 3 5 exercises, 35 mins

Barbell Rack Pull	3x8 reps	rest: 60s
Barbell Snatch Deadlift	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Barbell Standing Calf Raise	3x15 reps	rest: 60s
Sit-Up	2x20 reps	rest: 60s