gibeka2's Plan - JEFIT

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gibeka2's Plan - JEFIT

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gibeka2's Plan

AUDIO TIP

Bulking

Intermediate

None

Plan Details

The gibeka2's Plan routine by Giobeka is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

Back

Est. 0 min

6 exercises

Walking Demonstration

Walking

1 Set

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 15,15,15,10 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

4 Sets x 13,12,12,12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12,12,11,10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

4 Sets x 15,12,12,12 Reps

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4 Sets x 15 Reps

Tue

Shoulders

Est. 0 min

5 exercises

Walking Demonstration

Walking

1 Set

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

5 Sets x 25,15,12,10,5 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 16,13,12,10 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 20,20,18,15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 20,18,12,12 Reps

Wed

Legs

Est. 0 min

6 exercises

Walking Demonstration

Walking

1 Set

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 15,12,12,12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12,12,10,10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 20,20,12,12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 25,15,15,15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 20,25,25,15 Reps

Wed

Chest

Est. 0 min

7 exercises

Walking Demonstration

Walking

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 25,12,12,12,8,8 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

5 Sets x 16,14,13,13,8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 15,14,12,10 Reps

????????? ?? ??????? Demonstration

????????? ?? ???????

4 Sets x 12,11,8,8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 10 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

2 Sets x 10 Reps

Wed

Glutes

Est. 0 min

5 exercises

Walking Demonstration

Walking

1 Set

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 15,14,13,10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 20,17,15,15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 20,15,20,16,10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15,12,10,9 Reps

Thu

Biceps+Triceps

Est. 0 min

6 exercises

Walking Demonstration

Walking

1 Set

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 20,12,12,12,10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 16,15,12,12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 15,8,11,11 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12,11,11,10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 15,15,15,12 Reps

Sun

Corre

Est. 0 min

7 exercises

Decline Crunch Demonstration

Decline Crunch

3 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 12,10,10 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

4 Sets x 10,10,12,10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

??????? ? ????? ?? ????? ? ????? Demonstration

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3 Sets x 12 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 10 Reps