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JN strength
Bulking
Advanced
Machine strength
Plan Details
The JN strength routine by JackRaymont is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
strength routine
Routine detail
Tue
Back
Est. 51 min
6 exercises
Barbell Rack Pull
5 Sets x 5 Reps
Barbell Row
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Rhomoid row
4 Sets x 10 Reps
Nautilus Pullover
4 Sets x 10 Reps
Tue
Leg Peripherals
Est. 57 min
8 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Leg press with high stance
1 Set
Dumbell stiff legged dead lifts (elevated)
1 Set
Goblet reverse lunge
4 Sets x 10 Reps
Barbell hip thrust
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Kettlebell swings
4 Sets x 10 Reps
Wed
Chest and Bis
Est. 70 min
10 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Kneeling barbell chest press
4 Sets x 10 Reps
Decline barbell pullover
4 Sets x 10 Reps
Machine Bench Press
3 Sets x 12 Reps
bent over chest fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Cable Bicep Curl
6 Sets x 10 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Barbell Drag Curl
3 Sets x 12 Reps
Fri
Shoulders and Triceps
Est. 87 min
13 exercises
Barbell Military Press
1 Set
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Upright Row
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Cable lateral raise
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
upstairs reverse fly machine
3 Sets x 12 Reps
Trap Bar Shrugs
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Sat
Legs
Est. 53 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 8 Reps
Reverse hack squat
5 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
1 Set
Sun
Arms
Est. 72 min
11 exercises
Dip
1 Set
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Reverse tricep pull down
4 Sets x 10 Reps
EZ Bar Tricep Extensions
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Machine bicep concentration curl
3 Sets x 12 Reps
