Muscle gain - JEFIT

Muscle gain - JEFIT

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Muscle gain

Bulking

Intermediate

Machine strength

Plan Details

The Muscle gain routine by giwrgakis1981 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest and Legs

Est. 124 min

13 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 12 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 12 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

4 Sets x 12 Reps

Tue

Back and Abs

Est. 184 min

9 exercises

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

4 Sets x 12 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Bench Crunch Demonstration

Bench Crunch

50 Sets x 4 Reps

Decline Bench Ab Reach Demonstration

Decline Bench Ab Reach

30 Sets x 4 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

20 Sets x 4 Reps

Thu

Arms and Abs

Est. 146 min

14 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

4 Sets x 12 Reps

Machine Bicep Curl (Reverse Grip) Demonstration

Machine Bicep Curl (Reverse Grip)

4 Sets x 12 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Machine Seated Tricep Dip Demonstration

Machine Seated Tricep Dip

4 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 12 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

4 Sets x 12 Reps

Crunch Demonstration

Crunch

4 Sets x 50 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 30 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

4 Sets x 20 Reps

Fri

Shoulders and Abs

Est. 73 min

6 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Crunch Demonstration

Crunch

4 Sets x 70 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

4 Sets x 50 Reps