New Workout - JEFIT

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New Workout - JEFIT

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New Workout

AUDIO TIP

Bulking

Intermediate

None

Plan Details

The New Workout routine by alejandrocarabeo is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

Espalda(grosor)& tríceps

Est. 61 min

7 exercises

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 10 Reps

Barbell Incline Bench Row Demonstration

Barbell Incline Bench Row

4 Sets x 10 Reps

Cable row (wide grip) Demonstration

Cable row (wide grip)

3 Sets x 12 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

3 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

7 Sets x 12 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Day 2

Hombros & bíceps

Est. 72 min

8 exercises

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

4 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 15 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

7 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 10 Reps

Cable Pulldown Bicep Curl Demonstration

Cable Pulldown Bicep Curl

3 Sets x 10 Reps

Day 3

Piernas

Est. 51 min

6 exercises

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 15 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 15,15,15,20 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 20 Reps

Wal sit isometric Demonstration

Wal sit isometric

7 Sets

Day 4

Espalda(amplitud)& tríceps

Est. 62 min

7 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 6 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

4 Sets x 10,9,9,9 Reps

Chin-Up (Close Grip) Demonstration

Chin-Up (Close Grip)

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

4 Sets x 10 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

7 Sets x 15 Reps

Day 5

Hombro frontal & bíceps

Est. 56 min

6 exercises

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 10 Reps

Barbell Landmine Kneeling One-Arm Press Demonstration

Barbell Landmine Kneeling One-Arm Press

4 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Barbell Curl 21 Demonstration

Barbell Curl 21

7 Sets x 21 Reps

Day 6

Pecho & trapecio

Est. 54 min

6 exercises

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10,10,9 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10,10,9,9 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

7 Sets x 15,15,15,15,12,12,12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 10 Reps

Barbell Prone Incline Shrug Demonstration

Barbell Prone Incline Shrug

4 Sets x 10,15,15,15 Reps