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Junz Special
Bulking
Intermediate
Machine strength
Plan Details
The Junz Special routine by clintonwes is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Do 4 sets of heaviest weight you can for 8-10 reps. Keep your rest period, 30 to 60 seconds.
Routine detail
Day 1
Legs
Est. 43 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Day 2
Chest
Est. 44 min
5 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Press on Stability Ball
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Day 3
Back
Est. 52 min
6 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Sit-Up
4 Sets x 10 Reps
Day 4
Shoulders
Est. 52 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 5
Arms
Est. 63 min
7 exercises
EZ Bar Tricep Extension (Close Grip)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Weighted Side Bend
4 Sets x 10 Reps
