Chiu - weight gainer - JEFIT

Discover

Progress

Workouts

Exercises

Settings

Loading...

Chiu - weight gainer - JEFIT

Chiu - weight gainer banner

Chiu - weight gainer

Bulking

Advanced

Machine strength

Plan Details

The Chiu - weight gainer routine by ChiuNah is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

More weight less reps

Routine detail

Mon

Leg

Est. 133 min

13 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 7 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 7 Reps

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

4 Sets x 7 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 7 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 7 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 7 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 7 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 7 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Decline Crunch Demonstration

Decline Crunch

4 Sets x 7 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

4 Sets x 7 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 7 Reps

Tue

Shoulders

Est. 158 min

16 exercises

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

4 Sets x 7 Reps

Barbell Rear Military Press Demonstration

Barbell Rear Military Press

4 Sets x 7 Reps

Barbell Push Press Demonstration

Barbell Push Press

4 Sets x 7 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 7 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

4 Sets x 7 Reps

Cable External Rotation Demonstration

Cable External Rotation

4 Sets x 7 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

4 Sets x 7 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 7 Reps

Cable Upright Row Demonstration

Cable Upright Row

4 Sets x 7 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 7 Reps

Dumbbell Seated Dublin Press Demonstration

Dumbbell Seated Dublin Press

4 Sets x 7 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 7 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 7 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 7 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Wed

Chest

Est. 143 min

14 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 7 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 7 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 7 Reps

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

4 Sets x 7 Reps

Barbell Decline Bench Press (Wide Grip) Demonstration

Barbell Decline Bench Press (Wide Grip)

4 Sets x 7 Reps

Barbell Decline Pullover (Wide Grip) Demonstration

Barbell Decline Pullover (Wide Grip)

4 Sets x 7 Reps

Ez bar close grip press

4 Sets x 7 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 7 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 7 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 7 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 7 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 7 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Thu

Bi

Est. 145 min

14 exercises

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 7 Reps

Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)

4 Sets x 7 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 7 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

4 Sets x 7 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 7 Reps

Dumbbell Alternating Preacher Curl (Hammer) Demonstration

Dumbbell Alternating Preacher Curl (Hammer)

4 Sets x 7 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 7 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 7 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

4 Sets x 7 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 7 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

4 Sets x 7 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

4 Sets x 7 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Fri

Tri

Est. 159 min

17 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 7 Reps

Barbell Incline Bench Press (Close Grip) Demonstration

Barbell Incline Bench Press (Close Grip)

4 Sets x 7 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

4 Sets x 7 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 7 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

4 Sets x 7 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 7 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 7 Reps

Ez bar close grip press

4 Sets x 7 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 7 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 7 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 7 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 7 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 7 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 7 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 7 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Sat

Back

Est. 113 min

11 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 7 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 7 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

4 Sets x 7 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 7 Reps

Climber Pull-Up Demonstration

Climber Pull-Up

4 Sets x 7 Reps

Medicine Ball Overhead Slam Demonstration

Medicine Ball Overhead Slam

4 Sets x 7 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 7 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 7 Reps

Rear Pull-Up (Wide Grip) Demonstration

Rear Pull-Up (Wide Grip)

4 Sets x 7 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

Cardiovascular And Abs

Est. 212 min

14 exercises

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

8 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

8 Sets x 8 Reps

Cable Crunch Kneeling Rotation Demonstration

Cable Crunch Kneeling Rotation

8 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

8 Sets x 8 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

8 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

8 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

8 Sets x 8 Reps

Bench Oblique Crunch Demonstration

Bench Oblique Crunch

8 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

8 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

8 Sets x 8 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

8 Sets x 8 Reps

Weighted Crunch Demonstration

Weighted Crunch

8 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Featured plans for you

Try one of these professionally designed workout plans

5x5 Split Superset Routinebanner

5x5 Split Superset Routine

Improve Core Strength banner

Improve Core Strength

Deloading Strength Phase (1-Week)banner

Deloading Strength Phase (1-Week)

Compound Exercise Programbanner

Compound Exercise Program

Muscle Imbalance Prevention Planbanner

Muscle Imbalance Prevention Plan

Full Body Workout: DB Onlybanner

Full Body Workout: DB Only

Strong at Home 3banner

Strong at Home 3

Dumbbell Strength Training Planbanner

Dumbbell Strength Training Plan