Firefighters Size and Strength Workout - JEFIT

Firefighters Size and Strength Workout - JEFIT

Firefighters Size and Strength Workout banner

Firefighters Size and Strength Workout

Bulking

Intermediate

Machine strength

Plan Details

The Firefighters Size and Strength Workout routine by Rhutto84 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

This workout is designed to help individuals gain size and strength.

Routine detail

Mon

BACK

Est. 49 min

6 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 8 Reps

Tue

CHEST

Est. 39 min

9 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Wed

REST

Est. 0 min

0 exercises

This day is empty

Thu

LEGS

Est. 67 min

7 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 8 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 30 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 15 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 10 Reps

Fri

SHOULDERS

Est. 39 min

9 exercises

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

1 Set x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

1 Set x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

1 Set x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

1 Set x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

1 Set x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

1 Set x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Reverse Fly (Prone) Demonstration

Dumbbell Reverse Fly (Prone)

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 15 Reps

Sat

ARMS

Est. 71 min

9 exercises

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

3 Sets x 21 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

4 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 10 Reps

Sun

REST

Est. 0 min

0 exercises

This day is empty