Fast boost muscle killer - JEFIT

Fast boost muscle killer - JEFIT

Fast boost muscle killer banner

Fast boost muscle killer

Bulking

Advanced

Machine strength

Plan Details

The Fast boost muscle killer routine by geryband1 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Use it at your own risk! I managed to grow a T-Shirt size in 2 month with this

Routine detail

Mon

Chest & Abs

Est. 69 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 8 Reps

Barbell Pullover Demonstration

Barbell Pullover

4 Sets x 12 Reps

Dumbbell Incline One Arm Hammer Press Demonstration

Dumbbell Incline One Arm Hammer Press

3 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 12 Reps

Sit-Up Demonstration

Sit-Up

4 Sets

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets

Kneeling Side Bend Demonstration

Kneeling Side Bend

4 Sets

Tue

back & traps & forearms

Est. 64 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

4 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Cable Seated Row to Neck Demonstration

Cable Seated Row to Neck

4 Sets x 12 Reps

Cable Shrug Demonstration

Cable Shrug

6 Sets x 1 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

4 Sets

Wed

delts & abs

Est. 74 min

10 exercises

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

3 Sets x 8 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 12 Reps

Sit-Up Demonstration

Sit-Up

4 Sets

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets

Stability Ball Side Crunch Demonstration

Stability Ball Side Crunch

4 Sets

Thu

triceps & biceps & forearms

Est. 76 min

9 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 8 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 8 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

4 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 8 Reps

Cable Seated Bicep Curl Demonstration

Cable Seated Bicep Curl

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets

Fri

legs & abs

Est. 124 min

14 exercises

Prisoner Squat Demonstration

Prisoner Squat

4 Sets x 12 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

4 Sets x 12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 12 Reps

Quadricep Stretch Demonstration

Quadricep Stretch

4 Sets x 16 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 16 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

4 Sets x 20 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 20 Reps

Sit-Up Demonstration

Sit-Up

4 Sets

Air Bike Demonstration

Air Bike

4 Sets

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets

Barbell Seated Twist Demonstration

Barbell Seated Twist

4 Sets