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Jack&Nath Plan
Bulking
Intermediate
Dumbbell
Plan Details
The Jack&Nath Plan routine by NathClem is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 57 min
8 exercises
Band Bench Press
4 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Tue
Back and Biceps
Est. 55 min
8 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Pull-Up
4 Sets x 8 Reps
Wed
Legs
Est. 46 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 40 Reps
Machine Calf Raise
2 Sets x 6 Reps
Thu
Shoulders
Est. 39 min
6 exercises
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 10 Reps
Barbell Shrug
3 Sets x 25 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Sat
Chest and Arms
Est. 74 min
11 exercises
Band Bench Press
5 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
2 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
