Bulking ala Devin - JEFIT

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Bulking ala Devin - JEFIT

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Bulking ala Devin

Bulking

Advanced

Machine strength

Plan Details

The Bulking ala Devin routine by HawkShark is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Bulk plan

Routine detail

Mon

Leg Day

Est. 54 min

6 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 10 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 10 Reps

Barbell Pause Squats Demonstration

Barbell Pause Squats

5 Sets x 5 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Glute-Ham Raise Demonstration

Glute-Ham Raise

4 Sets x 12 Reps

Tue

Chest, Bis, Tris Day

Est. 97 min

12 exercises

Barbell Pullover and Press Demonstration

Barbell Pullover and Press

3 Sets x 3 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 10 Reps

Dumbbell Rotational Curl Demonstration

Dumbbell Rotational Curl

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

1 Set x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 10 Reps

Wed

Back, Shoulders Day

Est. 100 min

11 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Barbell Rear Delt Row Demonstration

Barbell Rear Delt Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Rear Press Demonstration

Barbell Rear Press

4 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

1 Set x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Weight Plate High Front Raise Demonstration

Weight Plate High Front Raise

4 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 15 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 10 Reps

Thu

Arms Day

Est. 89 min

10 exercises

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 10 Reps

Dumbbell Rotational Curl Demonstration

Dumbbell Rotational Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Fri

Squats and Deads Day

Est. 98 min

11 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 5 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Glute-Ham Raise Demonstration

Glute-Ham Raise

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Any

Core Bonus

Est. 44 min

6 exercises

Leg Raise Demonstration

Leg Raise

4 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

4 Sets x 10 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 10 Reps

Stability Ball Plank Demonstration

Stability Ball Plank

3 Sets