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Daily Routine
General
Intermediate
None
Plan Details
The Daily Routine routine by TonyThompson115 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest
Est. 0 min
6 exercises
Across chest center fly
4 Sets x 10,8,6,0 Reps
Machine Bench Press
4 Sets x 10,9,8,0 Reps
Machine Fly
4 Sets x 8,8,8,3 Reps
Dumbbell Incline Bench Press
4 Sets x 10,10,8,0 Reps
Center chest press squeeze
4 Sets x 10,10,10,0 Reps
Leverage Decline Chest Press
4 Sets x 10,8,8,0 Reps
Tue
Back
Est. 0 min
7 exercises
Pull-Up
4 Sets x 4 Reps
Machine Seated Row
4 Sets x 10,8,8,0 Reps
Leverage Machine Shrug
4 Sets x 10,8,8,10 Reps
Leverage Machine Iso Row
4 Sets x 10,10,8,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,10,0 Reps
Cable Seated Row
4 Sets x 10,10,10,8 Reps
Machine Lat Pulldown
4 Sets x 10,10,10,0 Reps
Wed
Leg
Est. 0 min
5 exercises
Machine Leg Press
4 Sets x 8,8,8,10 Reps
Machine Seated Leg Curl
4 Sets x 8,8,8,0 Reps
Machine Calf Press
4 Sets x 10,10,10,9 Reps
Machine Leg Extension
4 Sets x 10,10,10,0 Reps
Step Machine
1 Set
Thu
Arms
Est. 0 min
8 exercises
Barbell Preacher Curl
4 Sets x 10,10,10,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,8,8,4 Reps
Bicep across chest
4 Sets x 8,10,6,8 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10,6,8,8 Reps
Machine Dip
4 Sets x 10,10,10,8 Reps
Preacher Curl Machine
4 Sets x 10,10,6,7 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Fri
Shoulder
Est. 0 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 10,7,10,0 Reps
Machine Shoulder Press
4 Sets x 10,10,10,0 Reps
Cable Deltoid Raise
4 Sets x 8,8,6,0 Reps
Machine Deltoid Raise
4 Sets x 10,10,10,7 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8,8,8,0 Reps
Sat
Ab
Est. 0 min
8 exercises
Machine Ab Crunch
4 Sets x 8,8,8,6 Reps
Decline Crunch
4 Sets x 10,8,8,12 Reps
Machine Ab Crunch
4 Sets x 8,8,8,6 Reps
Decline Crunch
4 Sets x 10,8,8,12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10,10,10,0 Reps
Air Bike
4 Sets x 20 Reps
Alternating Heel Touch
4 Sets x 20,10,0,0 Reps
Plank
4 Sets
Sun
Murph
Est. 0 min
0 exercises
This day is empty
