Big Deal - JEFIT

Big Deal - JEFIT

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Big Deal

Bulking

Intermediate

Dumbbell

Plan Details

The Big Deal routine by jandro008 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Best Routine ever for first 2 months

Routine detail

Day 1

Chest and Shoulders

Est. 49 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 15,10,8,4,10 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 10,8,4,10 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

4 Sets x 10,8,4,10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10,8,4,10 Reps

Dumbbell Pullover on Stability Ball Demonstration

Dumbbell Pullover on Stability Ball

4 Sets x 10,8,4,10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

5 Sets x 15,10,8,4,10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 10,8,4,10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10,8,4,10 Reps

Day 2

Back and Triceps

Est. 49 min

8 exercises

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

5 Sets x 15,10,8,4,10 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

4 Sets x 10,8,4,10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 10,8,4,10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10,8,4,10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 15,10,8,4,10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10,8,4,10 Reps

Dumbbell Seated One-Arm Supported Tricep Extension Demonstration

Dumbbell Seated One-Arm Supported Tricep Extension

4 Sets x 10,8,4,10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10,8,4,10 Reps

Day 3

Legs and Shoulders

Est. 51 min

9 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

1 Set x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15,10,8,6 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 15,10,8,6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10,8,4,10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10,8,4,10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10,8,6 Reps

Barbell Push Press Demonstration

Barbell Push Press

5 Sets x 15,10,8,4,10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10,8,4,10 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 10,8,4,10 Reps

Day 4

Chest and Biceps

Est. 44 min

7 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 15,10,8,4,10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 10,8,4,10 Reps

Cable Flat Bench Fly Demonstration

Cable Flat Bench Fly

4 Sets x 10,8,4,10 Reps

Dumbbell Seated Press (Palms In) Demonstration

Dumbbell Seated Press (Palms In)

5 Sets x 15,10,8,4,10 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

5 Sets x 15,10,8,4,10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 10,8,4,10 Reps

Dumbbell One-Arm Wrist Curl Demonstration

Dumbbell One-Arm Wrist Curl

4 Sets x 10 Reps