Muscle Gain - JEFIT

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Muscle Gain - JEFIT

Muscle Gain banner

Muscle Gain

Bulking

Intermediate

Machine strength

Plan Details

The Muscle Gain routine by giwrgakis1981 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest and abs

Est. 50 min

7 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 8 Reps

Crunch Demonstration

Crunch

4 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 8 Reps

Tue

Legs and abs

Est. 44 min

7 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 8 Reps

Crunch Demonstration

Crunch

4 Sets x 8 Reps

Plank Demonstration

Plank

4 Sets

Wed

Arms and abs

Est. 60 min

9 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 8 Reps

Cable One-Arm Concentration Curl Demonstration

Cable One-Arm Concentration Curl

4 Sets x 8 Reps

Barbell Tricep Press (Close Grip) Demonstration

Barbell Tricep Press (Close Grip)

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 8 Reps

Crunch Demonstration

Crunch

4 Sets x 8 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

4 Sets x 8 Reps

Thu

Shoulders and abs

Est. 47 min

7 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Rear Military Press Demonstration

Barbell Rear Military Press

4 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

4 Sets x 8 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 8 Reps

Crunch Demonstration

Crunch

4 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 8 Reps

Fri

Back and abs

Est. 46 min

7 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

4 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 8 Reps

Crunch Demonstration

Crunch

4 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 8 Reps

Sat

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Est. 0 min

0 exercises

This day is empty

Sun

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Est. 0 min

0 exercises

This day is empty

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