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2017 main plan for the year.
Bulking
Advanced
Machine strength
Plan Details
The 2017 main plan for the year. routine by ansteyliam is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Back & Bi's
Est. 67 min
9 exercises
Cable Seated Row
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Tue
Legs
Est. 53 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Thu
Chest & Tri's
Est. 75 min
10 exercises
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Flat Bench Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Fri
Shoulders
Est. 60 min
8 exercises
Leverage Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Rear Lateral Raise
3 Sets x 12 Reps
Band Upright Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 12 Reps
Sat
Bum
Est. 80 min
11 exercises
Cable Pull Through
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Bodyweight Step-Up
3 Sets x 12 Reps
Knee Across the Body
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Box Side to Side Shuffle
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Glute Stretch
3 Sets x 12 Reps
Stability Ball Wall Squat
3 Sets x 12 Reps
