New Bulking Routine

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RATING: 47 (FROM 4 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Experimental routine focusing on strength slightly, but mostly building muscle.

Incline Push 8 exercises, 1 hr 20 mins

Barbell Incline Bench Press	5x5 reps	rest: 180s
Dumbbell Incline Fly	4x8 reps	rest: 90s
Dumbbell Incline Bench Press	3x15 reps	rest: 60s
Barbell Military Press	3x12 reps	rest: 90s
	3x0 reps	rest: 90s
Dumbbell Shoulder Shrug	3x12 reps	rest: 90s
Dip	3x12 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 90s

Decline Push 8 exercises, 1 hr 23 mins

Leverage Decline Chest Press	5x5 reps	rest: 180s
Cable Cross-Over	4x8 reps	rest: 90s
Dumbbell Decline Press	3x15 reps	rest: 60s
Barbell Military Press (Seated)	3x12 reps	rest: 90s
Cable One-Arm Lateral Raise	3x12 reps	rest: 90s
Machine Deltoid Raise	3x12 reps	rest: 90s
Cable One-Arm Tricep Extension	3x12 reps	rest: 90s
Cable Tricep Kickback (Reverse Grip)	3x12 reps	rest: 90s

Row Pull 8 exercises, 1 hr 14 mins

Pulldown Pull 8 exercises, 1 hr 21 mins

Machine Assisted Pull-Up	5x5 reps	rest: 180s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 90s
Cable V Bar Pulldown	3x12 reps	rest: 75s
Machine Lat Pulldown	3x12 reps	rest: 75s
Dumbbell Seated Bent-Over Reverse Fly	3x12 reps	rest: 75s
Dumbbell Incline Curl	3x12 reps	rest: 75s
Cable Rope Hammer Curl	3x12 reps	rest: 75s

Legs and Abs 9 exercises, 1 hr 29 mins

Barbell Front Squat	4x12 reps	rest: 90s
Machine Leg Press	3x25 reps	rest: 90s
Machine Single-Leg Curl	3x12 reps	rest: 90s
Back Hyperextension	3x15 reps	rest: 90s
Machine Seated Calf Raise	3x25 reps	rest: 90s
Hanging Knee Raise	3x12 reps	rest: 90s
Decline Bench Weighted Twist	3x12 reps	rest: 90s
Cable Kneeling Crunch	3x20 reps	rest: 90s
Plank	3x8 reps	rest: 90s