Ladies Delight - JEFIT

Ladies Delight - JEFIT

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Ladies Delight

Bulking

Advanced

Machine strength

Plan Details

The Ladies Delight routine by jaeson is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

get the body the 'Ladies' will be 'delighted' to see!!!

Routine detail

Mon

Legs

Est. 98 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

5 Sets x 12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

5 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 12 Reps

Tue

Chest & Tricep

Est. 76 min

10 exercises

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 10 Reps

seated chest press Demonstration

seated chest press

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 10 Reps

Dumbbell skull crusher Demonstration

Dumbbell skull crusher

4 Sets x 10 Reps

Wed

Back & Bicep

Est. 97 min

12 exercises

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

4 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

4 Sets x 10 Reps

Thu

Shoulders

Est. 79 min

10 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

4 Sets x 10 Reps

Cable External Rotation Demonstration

Cable External Rotation

4 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 10 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 10 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10 Reps

Fri

Chest & Back

Est. 64 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 10 Reps

Sat

Arms

Est. 63 min

8 exercises

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

4 Sets x 10 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

4 Sets x 10 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

4 Sets x 10 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

4 Sets x 10 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

4 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Any

Abs, Cardio

Est. 90 min

8 exercises

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 15 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

4 Sets x 15 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 15 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

4 Sets x 15 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 10 Reps