Gain more size - JEFIT

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Gain more size - JEFIT

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Gain more size

Bulking

Advanced

Machine strength

Plan Details

The Gain more size routine by nooorelden is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Hit all muscles hard twice a weak

Routine detail

Mon

Shoulders & Triceps

Est. 59 min

9 exercises

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

3 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Barbell Rear Tricep Extension Demonstration

Barbell Rear Tricep Extension

3 Sets x 8 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Tue

Chest & back

Est. 54 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Wed

Legs

Est. 51 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Cable Calf Raise Demonstration

Cable Calf Raise

3 Sets x 8 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

3 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Thu

Biceps & Triceps

Est. 60 min

9 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

3 Sets x 8 Reps

Dumbbell Alternating Preacher Curl (Hammer) Demonstration

Dumbbell Alternating Preacher Curl (Hammer)

3 Sets x 8 Reps

Dumbbell Alternating Preacher Curl Demonstration

Dumbbell Alternating Preacher Curl

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Barbell Reverse Grip Tricep Extension Demonstration

Barbell Reverse Grip Tricep Extension

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

3 Sets x 8 Reps

Sat

Chest & legs

Est. 71 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Cable Calf Raise Demonstration

Cable Calf Raise

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

3 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 8 Reps

Sun

Back & biceps

Est. 53 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Preacher Curl Demonstration

Dumbbell Alternating Preacher Curl

3 Sets x 8 Reps