audax

Jan 15th 2019

TRY IT OUT

DOWNLOAD

My Normal Set

DOWNLOADS/VIEWS: 0/417

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Arms Day 13 exercises, 1 hr 35 mins

Dumbbell Upright Row	3x10 reps	rest: 30s
Dumbbell One-Arm Tricep Extension (Supinated)	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 30s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x20 reps	rest: 60s
Cable One-Arm Bicep Curl	3x20 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Dumbbell Preacher Hammer Curl	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x20 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Kettlebell Front Squat	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s

Chest & Back Day 15 exercises, 1 hr 23 mins

Machine Fly	3x0 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Kettlebell Goblet Squat	3x10 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x0 reps	rest: 60s
Machine Incline Chest Press	3x0 reps	rest: 60s
Leverage Decline Chest Press	3x0 reps	rest: 60s
Dumbbell Bench Press	3x0 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x0 reps	rest: 60s
Barbell Bent-Over Row	3x0 reps	rest: 60s
Back Hyperextension	3x0 reps	rest: 60s
Machine Seated Row	3x10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s

Daily Abs Workout 6 exercises, 27 mins

Lower Body Day 8 exercises, 40 mins

max 5 exercises, 34 mins

Barbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s

new 8 exercises, 54 mins

Machine Bench Press	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Deltoid Raise	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Inner Chest Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s

pec Addon 8 exercises, 55 mins

Cable Lower Chest Raise	3x10 reps	rest: 60s
Cable Straight Arm Crossover	3x10 reps	rest: 60s
Cable Mid Chest Crossover	3x10 reps	rest: 60s
Cable Upper Chest Crossover	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Glute Kickback	3x12 reps	rest: 45s
Kettlebell One-Arm Swing	3x10 reps	rest: 60s

xsport chest 5 exercises, 35 mins

Machine Inner Chest Press	4x12 reps	rest: 60s
	1x20 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x10 reps	rest: 60s