Spring 2016

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Spring 2016 - JEFIT

Bulking

Intermediate

Barbell

Plan Details

The Spring 2016 routine by BookishSwimmer is a 20 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Bulking routine designed to enter back into serious weight training and begin developing muscle mass over 8 weeks. Each module last two weeks.

Routine detail

Mon

Shoulders Module 3

Est. 96 min

7 exercises

Dumbbell Seated Arnold Press

6 Sets x 12 Reps

Dumbbell Seated Shoulder Press

6 Sets x 12 Reps

Dumbbell One-Arm Front Raise

6 Sets x 12 Reps

Dumbbell Lateral Raise

6 Sets x 12 Reps

Barbell Upright Row

6 Sets x 12 Reps

Barbell Shrug

6 Sets x 12 Reps

Barbell Military Press

6 Sets x 12 Reps

Mon

Shoulders Module 2

Est. 81 min

7 exercises

Dumbbell Seated Arnold Press

5 Sets x 6 Reps

Dumbbell Seated Shoulder Press

5 Sets x 6 Reps

Dumbbell One-Arm Front Raise

5 Sets x 6 Reps

Dumbbell Lateral Raise

5 Sets x 6 Reps

Barbell Upright Row

5 Sets x 6 Reps

Barbell Shrug

5 Sets x 6 Reps

Barbell Military Press

5 Sets x 6 Reps

Mon

Shoulders Module 4

Est. 88 min

7 exercises

Dumbbell Seated Arnold Press

6 Sets x 6 Reps

Dumbbell Seated Shoulder Press

6 Sets x 6 Reps

Dumbbell One-Arm Front Raise

6 Sets x 6 Reps

Dumbbell Lateral Raise

6 Sets x 6 Reps

Barbell Upright Row

6 Sets x 6 Reps

Barbell Shrug

6 Sets x 6 Reps

Barbell Military Press

6 Sets x 6 Reps

Mon

Shoulders Module 1

Est. 87 min

7 exercises

Dumbbell Seated Arnold Press

5 Sets x 12 Reps

Dumbbell Seated Shoulder Press

5 Sets x 12 Reps

Dumbbell One-Arm Front Raise

5 Sets x 12 Reps

Dumbbell Lateral Raise

5 Sets x 12 Reps

Barbell Upright Row

5 Sets x 12 Reps

Barbell Shrug

5 Sets x 12 Reps

Barbell Military Press

5 Sets x 12 Reps

Tue

Back Module 2

Est. 93 min

8 exercises

Barbell Bent-Over Row

5 Sets x 6 Reps

Barbell Deadlift

5 Sets x 6 Reps

Barbell Row

5 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 6 Reps

Cable Seated Row

5 Sets x 6 Reps

Machine Iso Lateral High Row

5 Sets x 6 Reps

Machine One-Arm Pulldown

5 Sets x 6 Reps

Pull-Up

5 Sets x 6 Reps

Tue

Back Module 1

Est. 101 min

8 exercises

Barbell Bent-Over Row

5 Sets x 12 Reps

Barbell Deadlift

5 Sets x 12 Reps

Barbell Row

5 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Cable Seated Row

5 Sets x 12 Reps

Machine Iso Lateral High Row

5 Sets x 12 Reps

Machine One-Arm Pulldown

5 Sets x 12 Reps

Pull-Up

5 Sets x 12 Reps

Tue

Back Module 3

Est. 111 min

8 exercises

Barbell Bent-Over Row

6 Sets x 12 Reps

Barbell Deadlift

6 Sets x 12 Reps

Barbell Row

6 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 12 Reps

Cable Seated Row

6 Sets x 12 Reps

Machine Iso Lateral High Row

6 Sets x 12 Reps

Machine One-Arm Pulldown

6 Sets x 12 Reps

Pull-Up

6 Sets x 12 Reps

Tue

Back Module 4

Est. 101 min

8 exercises

Barbell Bent-Over Row

6 Sets x 6 Reps

Barbell Deadlift

6 Sets x 6 Reps

Barbell Row

6 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 6 Reps

Cable Seated Row

6 Sets x 6 Reps

Machine Iso Lateral High Row

6 Sets x 6 Reps

Machine One-Arm Pulldown

6 Sets x 6 Reps

Pull-Up

6 Sets x 6 Reps

Wed

Legs Module 1

Est. 96 min

8 exercises

Barbell Squat

5 Sets x 12 Reps

Barbell Front Squat

5 Sets x 12 Reps

Machine Leg Press

5 Sets x 12 Reps

Machine Leg Extension

5 Sets x 12 Reps

Machine Seated Leg Curl

5 Sets x 12 Reps

Machine Hip Abduction

5 Sets x 12 Reps

Machine Hip Adduction

5 Sets x 12 Reps

Hack Calf Raise

5 Sets x 12 Reps

Wed

Legs Module 2

Est. 91 min

8 exercises

Barbell Squat

5 Sets x 6 Reps

Barbell Front Squat

5 Sets x 6 Reps

Machine Leg Press

5 Sets x 6 Reps

Machine Leg Extension

5 Sets x 6 Reps

Machine Seated Leg Curl

5 Sets x 6 Reps

Machine Hip Abduction

5 Sets x 6 Reps

Machine Hip Adduction

5 Sets x 6 Reps

Hack Calf Raise

5 Sets x 6 Reps

Wed

Legs Module 3

Est. 105 min

8 exercises

Barbell Squat

6 Sets x 12 Reps

Barbell Front Squat

6 Sets x 12 Reps

Machine Leg Press

6 Sets x 12 Reps

Machine Leg Extension

6 Sets x 12 Reps

Machine Seated Leg Curl

6 Sets x 12 Reps

Machine Hip Abduction

6 Sets x 12 Reps

Machine Hip Adduction

6 Sets x 12 Reps

Hack Calf Raise

6 Sets x 12 Reps

Wed

Legs Module 4

Est. 98 min

8 exercises

Barbell Squat

6 Sets x 6 Reps

Barbell Front Squat

6 Sets x 6 Reps

Machine Leg Press

6 Sets x 6 Reps

Machine Leg Extension

6 Sets x 6 Reps

Machine Seated Leg Curl

6 Sets x 6 Reps

Machine Hip Abduction

6 Sets x 6 Reps

Machine Hip Adduction

6 Sets x 6 Reps

Hack Calf Raise

6 Sets x 6 Reps

Thu

Chest Module 3

Est. 101 min

7 exercises

Barbell Bench Press

6 Sets x 12 Reps

Barbell Incline Bench Press

6 Sets x 12 Reps

Barbell Decline Bench Press

6 Sets x 12 Reps

Barbell Incline Bench Press (Close Grip)

6 Sets x 12 Reps

Dumbbell Fly

6 Sets x 12 Reps

Dumbbell Incline Fly

6 Sets x 12 Reps

Dumbbell Bench Press

6 Sets x 12 Reps

Thu

Chest Module 2

Est. 83 min

7 exercises

Barbell Bench Press

5 Sets x 6 Reps

Barbell Incline Bench Press

5 Sets x 6 Reps

Barbell Decline Bench Press

5 Sets x 6 Reps

Barbell Incline Bench Press (Close Grip)

5 Sets x 6 Reps

Dumbbell Fly

5 Sets x 6 Reps

Dumbbell Incline Fly

5 Sets x 6 Reps

Dumbbell Bench Press

5 Sets x 6 Reps

Thu

Chest Module 4

Est. 91 min

7 exercises

Barbell Bench Press

6 Sets x 6 Reps

Barbell Incline Bench Press

6 Sets x 6 Reps

Barbell Decline Bench Press

6 Sets x 6 Reps

Barbell Incline Bench Press (Close Grip)

6 Sets x 6 Reps

Dumbbell Fly

6 Sets x 6 Reps

Dumbbell Incline Fly

6 Sets x 6 Reps

Dumbbell Bench Press

6 Sets x 6 Reps

Thu

Chest Module 1

Est. 92 min

7 exercises

Barbell Bench Press

5 Sets x 12 Reps

Barbell Incline Bench Press

5 Sets x 12 Reps

Barbell Decline Bench Press

5 Sets x 12 Reps

Barbell Incline Bench Press (Close Grip)

5 Sets x 12 Reps

Dumbbell Fly

5 Sets x 12 Reps

Dumbbell Incline Fly

5 Sets x 12 Reps

Dumbbell Bench Press

5 Sets x 12 Reps

Fri

Biceps/Triceps Module 1

Est. 102 min

8 exercises

Dumbbell Alternating Bicep Curl

5 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 12 Reps

EZ Bar Curl

5 Sets x 12 Reps

Preacher Curl Machine

5 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

5 Sets x 12 Reps

EZ Bar Tricep Extension (Close Grip)

5 Sets x 12 Reps

Cable Shoulder Extension

5 Sets x 12 Reps

Barbell Incline Bench Press (Close Grip)

5 Sets x 12 Reps

Fri

Biceps/Triceps Module 4

Est. 102 min

8 exercises

Dumbbell Alternating Bicep Curl

6 Sets x 6 Reps

Dumbbell Alternating Hammer Curl

6 Sets x 6 Reps

EZ Bar Curl

6 Sets x 6 Reps

Preacher Curl Machine

6 Sets x 6 Reps

Dumbbell One-Arm Tricep Kickback

6 Sets x 6 Reps

EZ Bar Tricep Extension (Close Grip)

6 Sets x 6 Reps

Cable Shoulder Extension

6 Sets x 6 Reps

Barbell Incline Bench Press (Close Grip)

6 Sets x 6 Reps

Fri

Biceps/Triceps Module 2

Est. 93 min

8 exercises

Dumbbell Alternating Bicep Curl

5 Sets x 6 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 6 Reps

EZ Bar Curl

5 Sets x 6 Reps

Preacher Curl Machine

5 Sets x 6 Reps

Dumbbell One-Arm Tricep Kickback

5 Sets x 6 Reps

EZ Bar Tricep Extension (Close Grip)

5 Sets x 6 Reps

Cable Shoulder Extension

5 Sets x 6 Reps

Barbell Incline Bench Press (Close Grip)

5 Sets x 6 Reps

Fri

Biceps/Triceps Module 3

Est. 112 min

8 exercises

Dumbbell Alternating Bicep Curl

6 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

6 Sets x 12 Reps

EZ Bar Curl

6 Sets x 12 Reps

Preacher Curl Machine

6 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback

6 Sets x 12 Reps

EZ Bar Tricep Extension (Close Grip)

6 Sets x 12 Reps

Cable Shoulder Extension

6 Sets x 12 Reps

Barbell Incline Bench Press (Close Grip)

6 Sets x 12 Reps

We value your privacy

Spring 2016

Featured plans for you