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JC mixed workout
Bulking
Beginner
Dumbbell
Plan Details
The JC mixed workout routine by jcoughlan87 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Monday & Spinning
Est. 63 min
8 exercises
Goblet Squat
5 Sets x 10 Reps
Curl & Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
EZ Bar Curl
5 Sets x 15 Reps
Barbell Curl
5 Sets x 15 Reps
Alternating balance ball springs
5 Sets x 10 Reps
Spinning
5 Sets
Tue
Tuesday & Spinning
Est. 63 min
8 exercises
Cable Bicep Curl
5 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Dumbbell Thrusters
5 Sets x 10 Reps
Front / Lateral Raise
5 Sets x 12 Reps
Machine Dip
5 Sets x 10 Reps
Spinning
5 Sets
Wed
Heavy weights Wednesday
Est. 66 min
7 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Press (Close Grip)
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Barbell Curl
5 Sets x 15 Reps
Alternating Pec shrug
5 Sets x 15 Reps
Barbell wrist rolls
5 Sets x 15 Reps
Fri
Big Fridays
Est. 66 min
7 exercises
Kneeling Shovel Curl
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline close grip bench press
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 20 Reps
Dumbbell Deadlift
5 Sets x 10 Reps
Knuckle Push Up
5 Sets x 10 Reps
Barbell wrist rolls
5 Sets x 10 Reps
Sun
Refresh Sundays
Est. 149 min
8 exercises
Running
5 Sets
Barbell Bent-Over Row
5 Sets x 10 Reps
EZ Bar Curl
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Kneeling Shovel Curl
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Alternating balance ball springs
5 Sets x 12 Reps
Rowing
5 Sets
