JI 2013 - JEFIT

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JI 2013 - JEFIT

JI 2013

Bulking

Advanced

Dumbbell

Plan Details

The JI 2013 routine by inferno.monika@gmail.com is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

increase strength Supplementation: creasteron massive BCAA before ...

Routine detail

Day 1

chest and triceps

Est. 70 min

4 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 6 Reps

Day 2

Back and Biceps

Est. 66 min

4 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 8 Reps

Day 3

Shoulders and forearms

Est. 72 min

5 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise (Side-Lying) Demonstration

Dumbbell Lateral Raise (Side-Lying)

4 Sets x 8 Reps

Dumbbell One-Arm Wrist Curl Demonstration

Dumbbell One-Arm Wrist Curl

3 Sets x 8 Reps

Dumbbell One-Arm Reverse Bench Wrist Curl Demonstration

Dumbbell One-Arm Reverse Bench Wrist Curl

3 Sets x 8 Reps

Weight Plate One-Arm Shrug Demonstration

Weight Plate One-Arm Shrug

3 Sets x 8 Reps

Day 4

ABS

Est. 95 min

6 exercises

Cable Knee Raise (Supine) Demonstration

Cable Knee Raise (Supine)

4 Sets x 8 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 8 Reps

Decline Bench Cable Crunch Demonstration

Decline Bench Cable Crunch

4 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 6 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 8 Reps

Cable Rotational Crunch (Supine) Demonstration

Cable Rotational Crunch (Supine)

4 Sets x 6 Reps

Day 5

Break

Est. 0 min

0 exercises

This day is empty

Day 6

chest and triceps and front shoulders

Est. 66 min

4 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Dip Demonstration

Dip

4 Sets x 8 Reps

Dumbbell Seated Alternating Front Raise Demonstration

Dumbbell Seated Alternating Front Raise

4 Sets x 8 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

4 Sets x 10 Reps

Day 7

Back and Biceps and back shoulders

Est. 65 min

4 exercises

Chin-Up (Close Grip) Demonstration

Chin-Up (Close Grip)

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 8 Reps

Day 8

ABS and shoulders

Est. 102 min

6 exercises

Cable Single-Leg Knee Raise Demonstration

Cable Single-Leg Knee Raise

4 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 8 Reps

Decline Bench Cable Crunch Demonstration

Decline Bench Cable Crunch

4 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 8 Reps

Cable Rotational Crunch (Supine) Demonstration

Cable Rotational Crunch (Supine)

4 Sets x 20 Reps

Day 9

Break

Est. 0 min

0 exercises

This day is empty

Day 10

Break

Est. 0 min

0 exercises

This day is empty