@home - JEFIT

@home - JEFIT

@home

Bulking

Intermediate

Machine strength

Plan Details

The @home routine by marc.bozdech is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

Brust 1

Est. 61 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Day 2

RÃ¼cken 1

Est. 63 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

sitzend KH Butterfly Demonstration

sitzend KH Butterfly

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Day 3

Beine/Schultern/Arme

Est. 240 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

5 Sets x 3 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 8 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Day 4

Brust 2

Est. 65 min

9 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

5 Sets x 5 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

2 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

2 Sets x 8 Reps

Barbell JM Press Demonstration

Barbell JM Press

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

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

Day 5

RÃ¼cken 2

Est. 93 min

8 exercises

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 8 Reps

liegend Bank Butterfly RÃ¼cken Demonstration

liegend Bank Butterfly RÃ¼cken

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Bizeps Curls gedreht Demonstration

Bizeps Curls gedreht

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 8 Reps

Day 6

Beine/Schultern/Arme

Est. 48 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

5 Sets x 3 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 8 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps