New Generation | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

Routine Database

> All Routines (16798)
- Beginner (5146)
- Intermediate (7396)
- Advanced (4256)

Gen Fitness (5035)
- Beginner (2326)
- Intermediate (1970)
- Advanced (739)

Bulking (8141)
- Beginner (1890)
- Intermediate (3805)
- Advanced (2446)

Cutting (2989)
- Beginner (812)
- Intermediate (1371)
- Advanced (806)

Sport (633)
- Beginner (118)
- Intermediate (250)
- Advanced (265)

Exercise Database
Abs	(284)
Back	(138)
Biceps	(116)
Chest	(139)
Forearm	(51)
Glutes	(26)
Shoulders	(207)
Triceps	(109)
Upper Legs	(176)
Lower Legs	(43)
Cardio	(19)
All	(1309)

New Generation

Shared By : JT_TheRock17

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 114

Average Rating

Based upon 0 vote(s)

Share

Description

2 days on 1 day off. Using pyrimid stacking for bench, deadlift and barbell squats starting from 12 all the way down to 2 reps. Adding 5 - 10lbs after every set

ANY	Arms/Shoulder

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Seated Dumbell Curl	35 sec	10	3
Shoulders		Cable Rope Rear Delt Row	35 sec	8	3
Triceps		EZ Bar Lying Close-Grip Triceps Extension Behind the Head	40 sec	8	4
Shoulders		Push Press Behind The Neck	60 sec	8	5
Biceps		Overhead Cable Curl	35 sec	12	4
Shoulders		Standing Military Press	60 sec	8	4
Triceps		Close Triceps Pushup	50 sec	15	3
Shoulders		Cable Internal Rotation	35 sec	10	3
Biceps		Barbell Curl	35 sec	10	4
Shoulders		Barbell Shrugs Behind The Back	40 sec	16	4
Triceps		Cable Incline Triceps Extension	50 sec	10	4
Shoulders		Dumbbell Rear Delt Row	45 sec	8	3

ANY

Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Alternating Kettlebell Row	35 sec	10	3
Back		Back Extensions - Hyperextensions	35 sec	12	3
Back		Cable Seated Row	35 sec	12	4
Back		Barbell Deadlift	90 sec	12	6
Back		Full Range Of Motion Lat Pulldown	45 sec	14	5
Back		Incline Bench Pull	45 sec	12	3
Back		Wide-Grip Lat Pulldown	45 sec	10	4
Back		Pullups	60 sec	10	4
Back		Wide-Grip Pulldown Behind The Neck	45 sec	10	4
Back		Chin-Up	60 sec	10	4

ANY

Chest

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Push Up	40 sec	20	3
Chest		Barbell Bench Press	90 sec	12	6
Chest		Dumbbell Hammer Grip Incline Bench Press	45 sec	12	3
Chest		Barbell Decline Bench Press	90 sec	12	6
Chest		Plyo Kettlebell Pushups	45 sec	20	3
Chest		Barbell Incline Bench Press	90 sec	12	6
Chest		Alternating Floor Press	50 sec	8	4
Chest		Barbell Wide Grip Bench Press	90 sec	8	6

ANY

day off

ANY

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Jeffersion Squat	50 sec	14	3
Lower Legs		Standing Dumbbell Calf Raise	70 sec	15	6
Glutes		Pull Through	50 sec	15	4
Upper Legs		Barbell Step Ups	50 sec	15	4
Lower Legs		Barbell Seated Calf Raise	70 sec	25	5
Glutes		Bridge	35 sec	N/A	4
Upper Legs		Barbell Squat	90 sec	12	6
Lower Legs		Calf Press On Leg Press Machine	70 sec	18	4
Glutes		Knee Across The Body	30 sec	12	5
Upper Legs		Sumo Deadlift	60 sec	8	4
Lower Legs		Standing Barbell Calf Raise	70 sec	10	5
Glutes		One Knee to Chest	45 sec	14	4

Disclaimer

The information contained in this page was posted by user: JT_TheRock17 on behalf of herself / himself.

The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.

In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at info

jefit.com.

IP/DMCA Notifications