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ji 2014
Bulking
Advanced
Dumbbell
Plan Details
The ji 2014 routine by inferno.monika@gmail.com is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
1
Est. 61 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Seated Alternating Front Raise
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Knee Raise (Supine)
4 Sets x 8 Reps
Day 2
2
Est. 62 min
5 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Decline Bench Cable Crunch
4 Sets x 8 Reps
Day 3
break
Est. 0 min
0 exercises
This day is empty
Day 4
4
Est. 62 min
5 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Chin-Up (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Cable Rotational Crunch (Supine)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Day 5
5
Est. 73 min
6 exercises
Dip
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Side Bend
4 Sets x 6 Reps
Day 6
6
Est. 26 min
4 exercises
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Day 7
break
Est. 0 min
0 exercises
This day is empty
