Rock the body 4 days

DOWNLOADS/VIEWS: 77/3414

RATING: 74 (FROM 7 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

good workout for the bulk and dit 4 days for all body workout
good for the beginners or intermediare. m

Chest-Back 10 exercises, 1 hr 11 mins

Barbell Bench Press	4x20.15.15.15 reps	rest: 90s
Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Cable Mid Chest Crossover	2x12 reps	rest: 60s
Machine Inner Chest Press	3x15 reps	rest: 60s
Cable Lower Chest Raise	2x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x20.15.10.10 reps	rest: 90s
Machine Seated Row	3x8 reps	rest: 90s
Cable Rope Lat Pulldown	3x10 reps	rest: 60s
Machine Lat Pulldown	3x12 reps	rest: 60s
Back Hyperextension	2x15 reps	rest: 60s

Legs-Traps 8 exercises, 1 hr 2 mins

Bicep-Tricep 9 exercises, 1 hr 5 mins

Barbell Curl	2x15.12 reps	rest: 80s
Barbell Curl (Close Grip)	2x10 reps	rest: 80s
Barbell Bicep Curl (Wide Grip)	2x10 reps	rest: 80s
Dumbbell Preacher Curl	3x12 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	3x10 reps	rest: 60s
Smith Machine Bench Press (Close Grip)	4x15.15.10.10 reps	rest: 90s
Machine Dip	3x10 reps	rest: 80s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 75s
Dumbbell Alternating Tricep Extension	3x10 reps	rest: 70s

Workout 4 6 exercises, 41 mins

Leverage Shoulder Press	4x20.15.15.12 reps	rest: 80s
Dumbbell Seated Alternating Shoulder Press	3x8 reps	rest: 70s
Smith Machine Upright Row	3x10 reps	rest: 70s
Cable One-Arm Lateral Raise	2x12 reps	rest: 60s
Cable Front Raise	2x12 reps	rest: 60s
Machine Reverse Fly	3x15 reps	rest: 60s