4 Day Split For Mass 13/11/16
jenya22 avatar jenya22
Jan 7th 2017
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4 Day Split For Mass 13/11/16

DOWNLOADS/VIEWS: 146/8930
RATING: 100 (FROM 2 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest+Biceps  8 exercises, 55 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

5x10,10,8,6,6 reps

rest: 60s audio icon
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Dumbbell Incline Bench Press exercise demonstration
Dumbbell Incline Bench Press

3x10 reps

rest: 60s audio icon
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Dumbbell Incline Fly exercise demonstration
Dumbbell Incline Fly

3x10 reps

rest: 60s audio icon
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Cable Cross-Over exercise demonstration
Cable Cross-Over

4x12 reps

rest: 1s audio icon
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Weighted Tricep Dip exercise demonstration
Weighted Tricep Dip

4x12 reps

rest: 60s audio icon
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Dumbbell Alternating Bicep Curl exercise demonstration
Dumbbell Alternating Bicep Curl

4x12,10,8,8 reps

rest: 60s audio icon
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3x21 reps

rest: 60s
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Dumbbell Hammer Curl exercise demonstration
Dumbbell Hammer Curl

3x12,10,8 reps

rest: 60s audio icon
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Back  8 exercises, 52 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

4x12,10,8,6 reps

rest: 90s audio icon
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Weighted Pull-Up exercise demonstration
Weighted Pull-Up

4x12,10,8,6 reps

rest: 60s audio icon
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T Bar Row exercise demonstration
T Bar Row

3x12,10,8 reps

rest: 60s audio icon
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Dumbbell Bent-Over Row exercise demonstration
Dumbbell Bent-Over Row

3x15,12,10 reps

rest: 60s audio icon
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Cable V Bar Pulldown exercise demonstration
Cable V Bar Pulldown

3x8 reps

rest: 60s audio icon
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Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

3x12 reps

rest: 60s audio icon
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Dumbbell Shoulder Shrug exercise demonstration
Dumbbell Shoulder Shrug

4x15 reps

rest: 1s audio icon
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Machine Calf Raise exercise demonstration
Machine Calf Raise

4x15 reps

rest: 60s audio icon
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Shoulders+Triceps  9 exercises, 49 mins
Barbell Shoulder Press exercise demonstration
Barbell Shoulder Press

4x10,8,8,6 reps

rest: 60s audio icon
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1x6 reps

rest: 60s
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Dumbbell One-Arm Front Raise exercise demonstration
Dumbbell One-Arm Front Raise

4x12,10,8,8 reps

rest: 60s audio icon
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Barbell Upright Row exercise demonstration
Barbell Upright Row

3x12,10,8 reps

rest: 1s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x12,10,8 reps

rest: 60s audio icon
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Machine Reverse Fly exercise demonstration
Machine Reverse Fly

4x12 reps

rest: 45s audio icon
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Smith Machine Reverse Bench Press (Close Grip) exercise demonstration
Smith Machine Reverse Bench Press (Close Grip)

4x12,10,8,8 reps

rest: 60s audio icon
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EZ Bar Tricep Extension exercise demonstration
EZ Bar Tricep Extension

3x10,10,8 reps

rest: 60s audio icon
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4x21 reps

rest: 60s
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