Ivanhoe74

Mar 20th 2019

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Ahmed Khalid March 2019

DOWNLOADS/VIEWS: 9/2546

RATING: 86 (FROM 4 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs :
30 minuets stairs
Narrow legs squat
Lunges
Wide legs squat
Leg press
Hamstrings curls
Hamstrings extension bar
Abs

Chest :
6 Push up sets *15
Flat dumbbell flys
Flat dumbbell presses
Cross cable chest up incline
Incline dumbbell presses
Machine incline and decline presses

Shoulders:
Front dumbbell raises
Side raises
Dumbbell presses heaviest weight 5 sets *12
Rear butterflies
Rear dumbbell flys
Dumbbell shrugs
Bar shrugs
Wide bar upper back curls

Back :
Bar curls reversed grip heaviest 5 sets*12
Reversed grip lats pull down
Bar curls normal grip heaviest 5 sets*12
Front lats pull down
Dumbbell one hand
Seated rows close grip
Lower back extension

Biceps:
Close grip bar curls standing
Wide grip bar curls standing
Cables front double biceps pose
Pressure curls one hand

Triceps:
Parallel flat dumbbell curls
Close grip pull down
Dumbbell one hand over head
Rope pull down
Dumbbell kick back

Everything 4*12
Routine:
1.Legs +abs
2.Chest + biceps + shoulders close grip on smith machine 5 *20
3.Back +triceps + 6 sets rear delts butterflies
4.shoulders+ incline bar presses chest
5. Arms
6. 10 sets abs everyday beside cardio time

Day 1
Day 2
Day 3
Day 4
Day 5

Legs and Abs 11 exercises, 2 hrs 9 mins

Step Machine	1x0 reps	rest: 30s
Hack Squat (Narrow Stance)	4x12 reps	rest: 60s
Hack Squat	4x12 reps	rest: 60s
Dumbbell Walking Lunge	4x12 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Machine Squat	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x8 reps	rest: 60s
Donkey Calf Raise	4x8 reps	rest: 60s
Hanging Leg Raise	5x20 reps	rest: 60s
Crunch	5x20 reps	rest: 60s

Chest and Biceps 13 exercises, 3 hrs 22 mins

Push-Up	6x15 reps	rest: 60s
Dumbbell Fly	4x12 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Machine Incline Chest Press	4x12 reps	rest: 60s
Leverage Decline Chest Press	4x12 reps	rest: 60s
EZ Bar Close Grip Curl	4x12 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	4x12 reps	rest: 60s
Preacher Curl Machine	4x12 reps	rest: 60s
Smith Machine Upright Row	5x20 reps	rest: 60s
Decline Crunch	10x20 reps	rest: 60s
Step Machine	1x0 reps	rest: 60s

Back and Triceps 14 exercises, 3 hrs 10 mins

Machine Seated Row	4x12 reps	rest: 60s
Machine Vertical Row (Reverse Grip)	4x8 reps	rest: 60s
Machine Bicep Curl (Reverse Grip)	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
T Bar Row	4x8 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 60s
Hanging Leg Raise	10x12 reps	rest: 60s
Step Machine	1x0 reps	rest: 60s

Shoulders 11 exercises, 2 hrs 47 mins

Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x12 reps	rest: 60s
Machine Reverse Fly	4x12 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	4x12 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
T Bar Row	4x12 reps	rest: 60s
Barbell Incline Bench Press	4x12 reps	rest: 60s
Machine Ab Crunch	10x12 reps	rest: 60s
Step Machine	1x0 reps	rest: 60s

Arms 10 exercises, 2 hrs 34 mins

EZ Bar Close Grip Curl	4x12 reps	rest: 60s
EZ Bar Curl	4x12 reps	rest: 60s
Preacher Curl Machine	4x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Dumbbell Tricep Extension	4x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	4x12 reps	rest: 60s
Crunch	10x12 reps	rest: 60s
Step Machine	1x0 reps	rest: 60s