jobinjs

Jul 10th 2019

TRY IT OUT

DOWNLOAD

Fast Superset Plan 5 days - Jobin Joe

DOWNLOADS/VIEWS: 1/1348

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Never work on a Muscle thats aching. its growing. Work on someting else.
Have very short and erratic schedule in GYM? Go first for mucles used more than 3-4 days ago.

A: Chest/Biceps
B: ABS/Calves
C: Back/Triceps
D: Biceps/ABS or Calves
E: Shoulder/Calves or Abs

Coming back after a break. Reduce the weight, slow down and stop for a second at the end of each rep.
Superset everything to save time.
if 15 reps are easy for you and you can do more then increase the weight to next level.
Avoid injury at all cost.
any weight you cant take to 10 then deduce the weight.
for injury prone areas take the low weight slow and stop for a sec at the end.

Chest+Biceps 14 exercises, 1 hr 34 mins

Air Bike	4x15 reps	rest: 10s
Push-Up	4x10 reps	rest: 10s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 10s
Dumbbell Decline Bench Press	4x15 reps	rest: 10s
Machine Hammer Curl	4x10 reps	rest: 10s
Machine Fly	4x15 reps	rest: 10s
Cable Dual Overhead Curl	4x15 reps	rest: 10s
Dumbbell Incline Bench Press	4x15 reps	rest: 10s
Dumbbell Bench Press	4x15 reps	rest: 10s
Dumbbell One-Arm Wrist Curl	4x15 reps	rest: 10s
Leverage Incline Chest Press	4x15 reps	rest: 10s
Barbell Kneeling Wrist Curl (Palms Up)	4x10 reps	rest: 10s
EZ Bar Curl	4x15 reps	rest: 10s
Dumbbell Concentration Curl	4x10 reps	rest: 10s

ABS+Calves 25 exercises, 2 hrs 14 mins

Elliptical Training	1x0 reps	rest: 2s
Indoor Cycling	1x0 reps	rest: 2s
Treadmill Running	1x0 reps	rest: 2s
Barbell Side Bend	1x25 reps	rest: 10s
Parallel Bar Leg Raise	4x15 reps	rest: 5s
Barbell Standing Calf Raise	5x15 reps	rest: 5s
Dumbbell Seated Single-Leg Calf Raise	4x10 reps	rest: 10s
Cross Body Crunch	4x10 reps	rest: 10s
Machine Seated Calf Raise	4x15 reps	rest: 5s
Machine Seated Calf Raise	4x10 reps	rest: 10s
Decline Bench Weighted Twist	4x10 reps	rest: 10s
Dumbbell One-Arm Wrist Curl	5x15 reps	rest: 5s
Machine Calf Raise	4x10 reps	rest: 10s
Leg Raise	5x15 reps	rest: 5s
Barbell Standing Calf Raise	4x10 reps	rest: 10s
Air Bike	5x15 reps	rest: 5s
Calf Press On Leg Press	5x15 reps	rest: 5s
Decline Crunch	4x15 reps	rest: 5s
Barbell Kneeling Wrist Curl (Palms Up)	4x10 reps	rest: 10s
Machine Leg Curl (Prone)	4x10 reps	rest: 10s
Cable Wood Chop	4x10 reps	rest: 10s
Bench Weighted Decline Crunch	4x10 reps	rest: 10s
Cable Side Bend	4x10 reps	rest: 10s
Cable Kneeling Crunch	5x15 reps	rest: 5s
Barbell Kneeling Wrist Curl (Palms Up)	5x10 reps	rest: 10s

Back+Triceps 17 exercises, 1 hr 30 mins

Treadmill Running	1x0 reps	rest: 2s
Elliptical Training	1x0 reps	rest: 2s
Indoor Cycling	1x0 reps	rest: 2s
Dumbbell Seated One-Arm Tricep Extension	4x15 reps	rest: 5s
Machine Assisted Pull-Up	4x15 reps	rest: 5s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 10s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 5s
Cable High Pulley Tricep Extension	4x10 reps	rest: 10s
Machine Lat Pulldown	4x10 reps	rest: 5s
Dumbbell Seated Tricep Press	4x10 reps	rest: 10s
Cable Seated Row	4x10 reps	rest: 5s
Machine Seated Tricep Dip	4x15 reps	rest: 5s
Leverage Machine Iso Row	4x15 reps	rest: 5s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 10s
Dumbbell One-Arm Row	4x15 reps	rest: 5s
Dumbbell Deadlift	2x10 reps	rest: 10s
Back Hyperextension	2x10 reps	rest: 10s

Shoulder+Calves 19 exercises, 1 hr 58 mins

Smith Machine Single-Leg Calf Raise	4x10 reps	rest: 10s
Machine Reverse Fly	4x15 reps	rest: 15s
Dumbbell Calf Raise	4x15 reps	rest: 15s
Dumbbell Seated Arnold Press	4x10 reps	rest: 15s
Dumbbell Seated Side Lateral Raise	4x10 reps	rest: 10s
Machine Seated Calf Raise	4x15 reps	rest: 15s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 10s
Machine Calf Raise	4x15 reps	rest: 15s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 10s
Machine Single-Leg Extension	5x15 reps	rest: 15s
Dumbbell Alternating Deltoid Raise	5x10 reps	rest: 15s
Dumbbell Hamstring Curl	4x10 reps	rest: 15s
Machine Shoulder Press	4x10 reps	rest: 15s
Barbell Kneeling Wrist Curl (Palms Up)	4x15 reps	rest: 15s
Cable Upright Row	4x10 reps	rest: 15s
Machine Leg Extension	4x10 reps	rest: 10s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 15s
Cable Rope Face Pull	5x10 reps	rest: 15s
Dumbbell Hamstring Curl	5x10 reps	rest: 10s

Biceps+ABS 13 exercises, 1 hr 17 mins

Treadmill Running	1x0 reps	rest: 3s
Elliptical Training	1x0 reps	rest: 2s
Cross Body Crunch	4x10 reps	rest: 10s
Parallel Bar Hip Raise	4x15 reps	rest: 15s
Barbell Bicep Drag Curl	4x15 reps	rest: 15s
Dumbbell Seated Curl	4x10 reps	rest: 15s
Bench Jackknife Sit-Up	4x10 reps	rest: 10s
Decline Bench Leg Raise	4x10 reps	rest: 15s
Cable Bicep Curl	4x15 reps	rest: 15s
Dumbbell Alternating Hammer Curl	4x15 reps	rest: 15s
Machine Hammer Curl	4x15 reps	rest: 15s
Cable Dual Overhead Curl	4x15 reps	rest: 15s
Weighted Crunch	4x15 reps	rest: 15s

Chest+Biceps 2 14 exercises, 1 hr 18 mins

Parallel Bar Leg Raise	4x10 reps	rest: 10s
Push-Up	4x10 reps	rest: 10s
Cable Bicep Curl (Close Grip)	4x10 reps	rest: 10s
Barbell Bench Press	4x10 reps	rest: 10s
Dumbbell Spider Curl	4x10 reps	rest: 10s
Dumbbell Fly	4x10 reps	rest: 10s
Dumbbell One-Arm Preacher Curl	4x10 reps	rest: 10s
Barbell Incline Bench Press	4x10 reps	rest: 10s
Cable Rope Hammer Curl	4x10 reps	rest: 10s
Cable Cross-Over	4x10 reps	rest: 10s
Dumbbell Concentration Curl	4x10 reps	rest: 10s
Barbell Decline Bench Press	4x10 reps	rest: 10s
Machine Fly	4x10 reps	rest: 10s
Preacher Curl Machine	4x10 reps	rest: 10s

ABS+Calves 2 14 exercises, 1 hr 10 mins

Parallel Bar Hip Flexion	4x10 reps	rest: 10s
Machine Seated Calf Raise	4x10 reps	rest: 15s
Air Bike	4x10 reps	rest: 15s
Machine Single-Leg Calf Press	4x10 reps	rest: 15s
Dumbbell Side Bend	4x10 reps	rest: 15s
Machine Calf Raise	4x10 reps	rest: 15s
Seated Leg Tuck	4x10 reps	rest: 15s
Smith Machine Single-Leg Calf Raise	4x10 reps	rest: 15s
Decline Bench Leg Raise	4x10 reps	rest: 10s
Dumbbell Seated Single-Leg Calf Raise	4x10 reps	rest: 15s
Decline Oblique Crunch	4x10 reps	rest: 10s
Barbell Wrist Curl (Palms Up)	4x10 reps	rest: 15s
Weighted Crunch	4x10 reps	rest: 10s
Dumbbell One-Arm Wrist Curl	4x10 reps	rest: 10s

Back+Tricep 2 15 exercises, 1 hr 17 mins

Machine Assisted Dip	4x10 reps	rest: 10s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 10s
Dumbbell Deadlift	2x10 reps	rest: 10s
Back Hyperextension	2x10 reps	rest: 10s
Cable Shoulder Extension	4x10 reps	rest: 10s
Cable Seated Row	4x10 reps	rest: 10s
Dumbbell Tricep Extension (Supine)	4x10 reps	rest: 10s
Machine Lat Pulldown	4x10 reps	rest: 10s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 10s
Dumbbell One-Arm Row	4x10 reps	rest: 10s
Single-Leg Bench Dip	4x10 reps	rest: 10s
Leverage Machine Iso Row	4x10 reps	rest: 10s
Barbell Bent-Over Row	4x10 reps	rest: 10s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 10s
Tricep Push-Up	4x10 reps	rest: 10s

Shoulder+ABS 2 14 exercises, 1 hr 32 mins

Air Bike	5x15 reps	rest: 5s
Weight Plate Front Raise	5x15 reps	rest: 5s
Cable Kneeling Crunch	5x15 reps	rest: 10s
Cable Upright Row	5x15 reps	rest: 10s
Abdominal Pendulum	4x15 reps	rest: 5s
Dumbbell Alternating Deltoid Raise	4x10 reps	rest: 10s
Bench Weighted Decline Crunch	4x10 reps	rest: 10s
Dumbbell Alternating Front Raise	4x15 reps	rest: 10s
Leg Raise	5x15 reps	rest: 5s
Machine Reverse Fly	5x15 reps	rest: 5s
Weighted Crunch	4x10 reps	rest: 10s
Cable Rope Face Pull	5x15 reps	rest: 5s
Barbell Wrist Curl (Posterior)	4x15 reps	rest: 10s
Smith Machine Shoulder Press	4x10 reps	rest: 10s

Shoulder+Calves 2 14 exercises, 1 hr 26 mins

Machine Seated Calf Raise	4x15 reps	rest: 15s
Dumbbell Alternating Deltoid Raise	4x10 reps	rest: 15s
Machine Calf Raise	4x15 reps	rest: 15s
Dumbbell Seated Arnold Press	4x10 reps	rest: 10s
Smith Machine Single-Leg Calf Raise	4x10 reps	rest: 10s
Dumbbell Seated Arnold Press	4x10 reps	rest: 15s
Dumbbell Hamstring Curl	4x10 reps	rest: 15s
Machine Reverse Fly	4x15 reps	rest: 15s
Dumbbell Calf Raise	4x15 reps	rest: 15s
Machine Shoulder Press	4x10 reps	rest: 15s
Machine Single-Leg Extension	4x15 reps	rest: 15s
Cable Rope Face Pull	4x10 reps	rest: 15s
Cable Upright Row	4x10 reps	rest: 15s
Barbell Kneeling Wrist Curl (Palms Up)	4x15 reps	rest: 15s