Strengthen and condition - JEFIT

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Strengthen and condition - JEFIT

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Strengthen and condition

Bulking

Advanced

Dumbbell

Plan Details

The Strengthen and condition routine by felt24 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine designed by Jorel Eitmontas. modified by Keith Felt.

Routine detail

Day 1

Chest Day

Est. 65 min

8 exercises

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 8 Reps

Side Bridge Demonstration

Side Bridge

3 Sets

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 8 Reps

Day 2

Back and Shoulders Day

Est. 85 min

12 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Shoulder Plate Halos Demonstration

Shoulder Plate Halos

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

5 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

5 Sets x 8 Reps

Bench Rotational Crunch Demonstration

Bench Rotational Crunch

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Day 3

Leg Day

Est. 47 min

6 exercises

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

5 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Day 4

Biceps and Triceps Day

Est. 208 min

15 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

5 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 8 Reps

Dumbbell Lunge Tricep Extension Demonstration

Dumbbell Lunge Tricep Extension

3 Sets x 15 Reps

Barbell One-Arm Bicep Curl Demonstration

Barbell One-Arm Bicep Curl

5 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

5 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 15 Reps

21's Demonstration

21's

3 Sets x 8 Reps

Barbell Bicep Drag Curl Demonstration

Barbell Bicep Drag Curl

5 Sets x 8 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 5

Hockey

Est. 62 min

1 exercise

Inline Skating Demonstration

Inline Skating

1 Set

Day 6

Cardio

Est. 120 min

5 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Side Step-Up Demonstration

Side Step-Up

5 Sets x 8 Reps

Forward Step-Up Demonstration

Forward Step-Up

5 Sets x 8 Reps

Rotational Step-Up Demonstration

Rotational Step-Up

5 Sets x 8 Reps

Day 7

Yoga

Est. 47 min

1 exercise

Yoga Demonstration

Yoga

1 Set