July Lean bulking phase 1 - JEFIT

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July Lean bulking phase 1 - JEFIT

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July Lean bulking phase 1

Bulking

Intermediate

Machine strength

Plan Details

The July Lean bulking phase 1 routine by NitinGupta3 is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Totally focused on gaining dense muscle by keeping fat increment very low.

Routine detail

Mon

CHEST, TRICEPS & CALVES

Est. 66 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Tue

BACK, BICEPS & ABS

Est. 60 min

9 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

6 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

Cable One-Arm High Curl Demonstration

Cable One-Arm High Curl

3 Sets x 8 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 25 Reps

Weighted Crunch Demonstration

Weighted Crunch

4 Sets x 8 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 8 Reps

Wed

Core and SS chest&back

Est. 72 min

6 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 15 Reps

Plank Demonstration

Plank

4 Sets

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

6 Sets x 15 Reps

Side Plank Demonstration

Side Plank

2 Sets x 15 Reps

Thu

DELTS, TRAPS & CALVES

Est. 52 min

7 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Fri

LEGS & ABS

Est. 52 min

7 exercises

Cable Reverse Crunch Demonstration

Cable Reverse Crunch

3 Sets x 15 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 15 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Sat

Core, SS BICEPS & TRICEPS

Est. 47 min

5 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Side Plank Demonstration

Side Plank

1 Set x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

7 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Barbell Curl Demonstration

Barbell Curl

7 Sets x 15 Reps

Sun

Back, Biceps & core

Est. 35 min

4 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 15 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

3 Sets x 15 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 15 Reps

Any

Warmup

Est. 9 min

2 exercises

Side Plank Demonstration

Side Plank

1 Set x 15 Reps

Plank Demonstration

Plank

3 Sets