The RA Repertoire - JEFIT

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The RA Repertoire - JEFIT

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The RA Repertoire

Bulking

Advanced

None

Plan Details

The The RA Repertoire routine by Ramollo is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Targeted 5-day workout split designed to build muscle with specialisation of the chest and biceps. Each week you'll hit: 2 Push Days: Focused on chest, shoulders and triceps to develop pressing power and upper body definition. 2 Limbs Days: A balanced mix of strength and hypertrophy targeting quads, hamstrings, glutes, calves and biceps. 1 Pull Day: Dedicated to back and biceps, improving grip and pulling strength.

Routine detail

Day 1

Limbs (Legs x Biceps)

Est. 64 min

6 exercises

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 6 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12,10,8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Cable Behind the Back Wrist Curl Demonstration

Cable Behind the Back Wrist Curl

3 Sets x 8 Reps

Day 2

Push (Chest x Shoulder x Triceps)

Est. 58 min

5 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10,6,6,6 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 15 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

4 Sets x 8 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 10 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

4 Sets x 10 Reps

Day 3

Pull (Back x Biceps)

Est. 70 min

9 exercises

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

1 Set x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

1 Set x 12 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

1 Set x 6 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

1 Set x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15,13,10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10,10,9 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 20 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

3 Sets x 10 Reps

Day 4

Conditioning/Endurance

Est. 26 min

1 exercise

Sandbag Throws Demonstration

Sandbag Throws

10 Sets x 8 Reps

Day 5

Limbs (Legs x Biceps)

Est. 72 min

7 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 6,6,6,4 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

4 Sets x 8 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

3 Sets x 6 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 6 Reps

Cable Bicep Curl (Supine) Demonstration

Cable Bicep Curl (Supine)

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Barbell Zercher Squat Demonstration

Barbell Zercher Squat

1 Set x 15 Reps

Day 6

Push (Chest x Shoulder x Triceps)

Est. 83 min

7 exercises

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 8 Reps

Machine Lateral Shoulder Raise Demonstration

Machine Lateral Shoulder Raise

4 Sets x 8 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

4 Sets x 15 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 15 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

3 Sets x 8 Reps

Cable Wrist Curl Demonstration

Cable Wrist Curl

3 Sets x 8 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

4 Sets x 8 Reps

Day 7

REST

Est. 0 min

0 exercises

This day is empty