Loading...
work your ass off!
Bulking
Advanced
Machine strength
Plan Details
The work your ass off! routine by aakash2 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is the JEFIT Advanced Routine that is designed for individuals you have had a year or more worth of lifting experience or looking to step up their workout from beginner or intermediate routines. If you are looking to use this routine as your default routine, your main focus is to perform this routine for 8 to 12 weeks to ensure optimal muscle gains, growth and strength. It is a 5 day split routine that focuses upon building muscle and targeting each muscle group separately on their own day, along with mixing in abdominal exercises at the end of the workout. ** Chest - On chest day you will focus upon targeting your upper and lower pecs, developing fullness and definition. ** Shoulders - With shoulders you will target the deltoids and traps while building size and strength. ** Legs - On legs day you will focus on the Quad, Hamstring and Calf muscles. For these three muscles your main target will be development, separation, growth and definition of each muscle. ** Arms - During arms day you will be working out the biceps, triceps, and forearms. For biceps you will focus on the head of the bicep, building thickness and definition. Triceps will target all 3 heads of the muscle building on thickness, growth and separation. ** Back - With back day you will be focusing upon the upper and lower back muscles developing thickness, definition and separation of the little muscles ** Cardio has been added into this routine and can be performed twice a week for 45 - 60 minutes followed by a 5 minute cool down. While you are performing each exercise you will start off with a weight that you are able to do for 15 reps and with each set you will increase the weight and decrease the reps, as in a bulking routine. But rather than focusing on bulking up the muscles, with this routine you will focus on isolation, slow and precise movements to target the little muscles and get full benefits from performing this routine. With Ab exercises that are listed as "undefined" this means the maximum amount that you are able to perform for this set and on the final set of the exercise you want to perform it until failure. *** Notes : With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. You can superset exercises if you would like to keep up the intensity of this routine along with the pump within your muscles.
Routine detail
Mon
Chest and Abs
Est. 92 min
15 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Incline Fly
4 Sets x 15,12,8,6 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 15,12,8,6 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dip
4 Sets x 10 Reps
Crunch
3 Sets
Stability Ball Crunch
3 Sets
Plank
3 Sets
Tue
Shoulders and Abs
Est. 95 min
16 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,6 Reps
Barbell Shrug
4 Sets x 15,12,8,6 Reps
Cable Shrug
3 Sets x 8 Reps
Barbell Upright Row
4 Sets x 15,12,8,6 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,8,6 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Cable Front Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets
Leg Raise
3 Sets
Reverse Crunch
3 Sets
Barbell Ab Rollout
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Wed
Legs and Abs
Est. 233 min
12 exercises
Step Machine
3 Sets
Jump Rope
3 Sets
Barbell Squat
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Machine Seated Leg Curl
4 Sets x 15,12,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 15,12,8,6 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Decline Crunch
3 Sets
Leg Pull-In
3 Sets
Alternating Heel Touch
3 Sets
Boxing
3 Sets
Thu
Biceps, Triceps, Forearms and Abs
Est. 124 min
20 exercises
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,8,6 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Kneeling Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12,8,6 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12,8,6 Reps
Crunch
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Fri
Back and Abs
Est. 84 min
14 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 15,12,8,6 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,12,8,6 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets
Plank
3 Sets
